Wod

200411

Reebok CrossFit Roppongi – CrossFit

YouTube URL: https://youtu.be/IaV0Jb-r7OQ

WOD

Metcon (No Measure)

Description:

[Shoulder Mobility]
Upper Body Mobility

Wrist Stretches: 30 Seconds Each Direction

Pec Stretch on Wall : 1-2 Minutes Each Side

Puppy Pose: 2 Minute Hold

1) YTWI: 2 sets of 15 seconds each position

2) Snow Angels: 20 reps (slowly)

3) Down Dog: 5 reps

4) Wall Extensions: 10 reps

5) Prone Lift-offs: 10 reps

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side

Happy Baby: 2 Minute Hold

Plantar Stretch: 2-3 Minute Hold

Butterfly Stretch: 2 Minute Hold

Squat Hold: 3 Minutes

Squat to stand Overhead Reach: 5 each side

Strength

1) Split Squats: 3 sets of 10/side

Rest 60 seconds between sets.

2) Goblet Good Morning: 3 sets of 20

Rest 60 seconds between sets.

Core

5 rounds:

1 minute hollow body hold (whatever variation you can maintain)

10 Supermans with 3 second hold at the top

10 Bird dogs to each side

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