Slam Bell Workout {EMOM 20}

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Hi, guys!

Here’s the workout that I mentioned the other day. It was a fun one and perfect for this pregnant lady, who definitely appreciated the rest between intervals! Thank goodness for EMOM (Every Minute On the Minute) workouts!

The exercises, equipment, and weights that I used:

Slam Ball   Kettlebell

The workout:

Here’s how it worked: Every minute on the minute for 10 minutes, I performed 16 Ball Slams (during the even minutes) followed by 16 Ball Squats (during the odd minutes). If I finished the Ball Slams or Ball Squats before the minute was up, I rested and got ready for the next exercise. When my timer hit 10:00, I changed exercises and did 12 Russian Kettlebell Swings (during the even minutes) and 12 Sumo Deadlift High Pulls (during the odd minutes) until 20 minutes was up.

EMOM CrossFit Workout

A pretty Pin-able or printable version for you:


Like I mentioned above, I really appreciated having the extra rest time between intervals, especially during the kettlebell part of this workout. Those Russian Swings got heavy quickly, but the EMOM format of this workout kept me motivated and trucking along because I wanted to make sure I did all of the reps and had some time to rest before the next interval.

P.S. Just a reminder about the WOD+1 shirts: They’re only available for a limited time, so please share this link with friends, family, and your pregnant CrossFit friends!



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