DU, Russian Twists and Ski Erg

Mar 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

200m Run

10 Wipers

10 Scorpions

3 Sided Plank (:30 per side)

10 Cossack Squats

1:00 Calf Stretch (per side)

1:00 Couch Stretch (per side)

(Short Double Under Technique Review)

1:00 Double Under Pracice

Metcon (Time)

For time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Russian Twists (10/5lb plate)

10-8-6-4-2

Ski Erg Calories

*Finish with an 800m Run
Scale Double Unders to 1 minute worth of Double Under Attempts each round

Mobility

15 Minute Foam Roll and Mobility Flow