Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]Hip Thrusts: 3 sets of 10
Rest 90-120 seconds between sets. Heavy as possible. Tempo & Pause.
3 sets of:
A) Single Arm Dumbbell Row – 8/side
B) Dumbbell Skull Crushers – 12 Reps
Rest 90-120 seconds between supersets.
[Fitness]Glute Bridge: 3 sets of 10
Tempo & Pause
3 sets of:
A) Single Arm Dumbbell Row – 8/side
B) Standing Dumbbell Triceps Extension – 12 Reps
Rest 90-120 seconds between supersets.
Conditioning
ACC 20.3 (Time)
[Performance]5 rounds for time:
30/20 Burpee Box Jump Overs 24″
100 Double-Unders
*Time Cap: 15 minutes
[Fitness]5 rounds for time:
20 Burpees
100 Single-Unders