CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit


PVC Passthroughs

Line Drills *set up cones 40ft apart

*5 pushups after each of the below:

200m Jog

40ft Jog Backwards

40ft knee pulls

40ft bear crawl

40ft toy soldier

40 high skips

40ft crab walk

40ft high knees

40ft straight leg bear crawl


Metcon (AMRAP – Rounds and Reps)

30 Mins,


10 Ring Dips

15 Box Jumps (24/20)

25 AbMat Situps**

P2 Run 400m

*1 Partner working AMRAP, other partner runs 400m. Switch every time 400m run is complete and pick up where partner left off. Score is how many rounds of Dip/Jump/Situp were complete.

**Butterfly Knees Touch floor beyond feet.