DB Bench and an EMOM

Dec 19, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Double Push-up Inchworms

15 Banded Low Ext. Rotations / side

20 Cobras (2.5lbs)

3 Sided Plank (:30 a side)

10 PVC Passes

15 Push-ups

1:00 Couch Stretch (per side)

:30 Pigeon Stretch (per side)

DB Bench Press (5-5-5-5-5)

12 Minutes cap

Metcon (AMRAP – Rounds)

5 Rounds of:

EMOM

1- 200m Run

2- 12 Strict Ring Dips

3- 12 GHD Sit-ups
Tracking total rounds completed. Scale Dips to means in which are doable for 12 reps but provide a harder difficulty, especially after a few rounds.

Rest

2:00 Rest

Metcon (Time)

10-20-30-40:

Double Unders

Hand Release Pushups

7 Minute Cap
If you are still working on Double Unders than scale each round to :30 of double under attempts.