Long EMOM

Jan 15, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-Up

1:00 Foam Roll Thoracic Spine

3 Rounds:

50ft Bear Crawl

15 Cobras (light weight if possible)

5 PVC Passes

8/8 Kneeling Bell Up Presses (light)

(Guided Breakdown of the Push Press)

Strength

Metcon (Weight)

EMOM x 24 (8 Rounds)

Minute 1: 5 Push Press

Minute 2: 12/10 Calorie Bike

Minute 3: Rest

*Building in weight over 8 sets

*Tracking heaviest set of 5 Push Press

*Rx+ : No Rack

Push Press (log your heaviest 5)

from above

Accessory Work

Metcon (No Measure)

3 Rounds:

10 DB Lateral Raises per side (one arm at a time)

7-10 Strict HSPU (Scale to 4 Wall Walks)

DB Lateral Raises (3×10)

from above, log for data purposes