A bodyweight EMOM Tanktop Tuesday!

Apr 3, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Scap Pullups

10 Scap Pushups

5 Double Pushup Inchworms

10 Wipers

10 Scorpions

15 Banded Low External Rotations / side

Bear Crawl —>

Reverse Bear Crawl

Reverse Crab Walk and <--- (HEAVY!)
5 Big Kips

15 V-Ups

0:15 Hanging V-Hold (almost like a T2B Hold)

0:30 Handstand “Stuff”

Shoulder Press (5-5-3-3-1-1)

15 minutes

Metcon (AMRAP – Rounds)

EMOM x 8 of:

8 Pullups + 8 HSPU
Score: Rounds successfully completed.

Scale to a means in which you can perform 8 of each movement consecutively. Only 1 round will be permitted for strategic rest if needed, otherwise scale the # of reps down to 7 or 6. No less than that.

Immediately into…

Metcon (AMRAP – Rounds)

EMOM x 10 of:

Odd Minutes: 8 Burpee Pullups

Even Minutes: 25 Pushups
Score: Rounds successfully completed.