EMOM’s

Posted: 21st April 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

500 Meter row (No Measure)

500 Meter row

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Supine Ring Rows x 8 reps

Minute 2 – Left Leg Box Step-Ups (20″) with KBs x 8 reps

Minute 3 – L-Seated KB Press x 8 reps

Minute 4 – Right Leg Box Step-Ups (20″) with KBs x 8 reps

Minute 5 – Tempo Push-Ups x 10 reps
*Step-ups and Presses performed with a KB in each hand. You may use two different sets of KBs for each exercise.

Rest 5 minutes and set up for next Metcon.

4/21/15 EMOM (AMRAP – Reps)

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Burpees

Minute 3 – 30 seconds of Dips

Buy-Out

500 Meter row (No Measure)

500 Meter row

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