Hold It Right There

14
Jan

Hold It Right There

CrossFit Dunwoody – CrossFit

Hold It Right There (AMRAP – Rounds)

20 minute EMOM (L3/L2)

Minute 1: Bar Hang (pronated grip)

Minute 2: Squat Hold

Minute 3: Plank in Push-up Position

Minute 4: 10 Burpees

20 minute EMOM (L1)

Minute 1: Dbl KB Hold (choose weight)

Minute 2: :30 sec Squat Hold

Minute 3: :30 Plank in Push-up Position

Minute 4: 5 Burpees
Scoring: 1 Point for every minute completed. All holds/hangs must be fore the entire minute unbroken for it to count with immediate transitions to the next exercise.

You can use a counter-balance for squat hold if need be. Still Rx. Focus on this movement is on great depth and great torso position.

Adjust time for individual needs, but try to be consistent across the entire workout.