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.