Wod

200323

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)

[Performance]

1) Barbell Back Rack Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

2) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching. Add load if able.

[Fitness]

1) Kettlebell Front Rack or Kettlebell Goblet Bulgarian Split Squats: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Build as heavy as possible.

2) Single Leg Glute Bridges: 3 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching.

1: Barbell Bulgarian Split Squat

Conditioning

Metcon (Time)

20-25 minutes

[Performance]

8 rounds each:

You go, I go.

15/12 Calories Row

7 Burpee lateral jump over the rower

[Fitness]

8 rounds each:

You go, I go.

12/8 Calories Row

7 Burpees

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