Ski Erg and Sandbags

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 Rounds:

2:00 Assault Bike

Banded Monster Walk + Lateral Steps

2x :20 Palloff Press Figure 8’s (per side)

20 Hollow Rocks

15 Cobras (2.5lbs)

10 Wipers

10 Cossack Squats

Metcon (Time)

3 Rounds:

10 Calorie Ski Erg

15 SandBag Single Arm Bent Over Rows (Per side)(60/40)

20 Russian Twists (Per Side) (15/10lb Plate)

500m Sandbag Carry (60/40)

Mobility

20 Minute Yoga Flow + Foam Roller