Squats + EMOM of the day!

Apr 20, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

12/10 Calorie Assault Bike

Walking Lunge—> and <---
15 GHD Hip Extensions

0:30 Front Plank

0:30 Side Plank /side

8 Burpee Box Jump Overs (24/20)

20 Banded Squats

15 Banded External Rotations w/ Press

15 Palloff Presses / side

Waiter’s Walk (HEAVY!)

Back Squat (3-3-3-3-3)

15 minutes

Metcon (AMRAP – Rounds)

Every minute on the minute for 21 minutes complete:

(7 rounds)

Minute 1: 12/10 Calorie Assault Bike

Minute 2: 20 DB Lunges (30/20)

Minute 3: 8 Burpee Box Jump Overs (24/20)
Score: Minutes successfully completed. No minutes can be strategically rested, use the first round as a means for appropriately scaling.

For every minute you cannot complete your given workload, you must run 200m at the end of the 21 minutes.