Alternating EMOM

Oct 12, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds of:

5 Double Push-up Inchworms

15 Palloff Press / side

15 GHD Hip Extensions

15 Air Squats

THEN

2 minutes Handstand Progressions

TOGETHER:

Emtpy Barbell Warm-up and Drills

Metcon

Metcon (AMRAP – Rounds)

20 minute Alternating EMOM

Odd minutes: 7 Front Squats (155/105, from floor)

Even minutes: 7 Handstand Push-ups
Score: Successful rounds completed

Scale for HSPU: 1 abmat acceptable, otherwise 7 Banded Seated B/N Presses

Finisher

500m SkiErg (Time)

First time we’ve done this. This will be a new benchmark.