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Components

Metcon

Settings

Workout

Ski Erg and Sandbags

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

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, March 10, 2019

Male Clients

Female Clients

Emily
Gruber

CrossFit: 8:00 AM

19:24