Wod

200319

Announcements

いつもご利用ありがとうございます。

この度、新型コロナウィルス感染拡大防止の一環として、一旦、無料レンタルタオルの貸し出しを3/14(土)から期間未定で停止致します。

つきましては、ご迷惑をおかけしますが、ご自身で汗を拭くタオルをご準備頂きますよう宜しくお願い申し上げます。

To avoid the infection of Coronavirus, we temporarily stop free towel service from March 14th. Please bring your own towel. Thank you for understanding.

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

Anti-Rotation, Pull, Press

[Performance]

4 sets of:

5/side Bird Dog Bench Row

10/side Plate Reverse Lunge with Rotation

20 Handstand Shoulder Taps

Max Ring Dip Hold

For quality, not for time.

This workout below should be done before the conditioning.

4 rounds:

30 seconds Hollow Rock Hold

5 V-Ups

10 Hollow Rocks

*Rest 1 minute between each round or partner up and keep alternating.

[Fitness]

4 sets of:

10/side Bird Dogs

10/side Plate Reverse Lunge with Rotation

Max Handstand Hold

For quality, not for time.

This workout below should be done before the conditioning.

3 rounds:

30 seconds Hollow Rock Hold

5 Tuck-Ups

10 Hollow Rocks

*Rest 1 minute between each round or partner up and keep alternating.

Conditioning

Metcon (Time)

[Performance]

5 rounds for time:

20 Wall Balls 20/14

10 Burpee Box Jump Overs 24/20″

*The goal stimulus is unbroken each movement.

[Fitness]

5 rounds for time:

10 Wall Balls

10 Burpees

Time Cap: 12 minutes

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