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CrossFit Stumptown – CrossFit

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Therapydia Core warm up (No Measure)

Inchworm 50 ft or 10 reverse pike on rower

Knee grab to dynamic kick 50 ft

Cossack squat 50 ft

FLR 1 min

20 hollow rocks

20 supermans

15-30 second L Sit hold from pull up bar

Bottom of squat hold 1 minute with KB Press out

Metcon (No Measure)

3 Sets:

Ring Row x 10

Rest 30s

Side Plank x 45s each side

Rest 30s

Metcon (Time)

Russian kbs 70/53

Calories (pick your poison)

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