Wod

200418

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/yq9ZLqTv_rw

WOD

Metcon (No Measure)

MOBILITY

Fix your rounded shoulders with these 3 simple moves!!

1) Prone Scorpion Stretch + Biceps: 30 seconds + 30 seconds each side

2) Prone 135-degree External Rotation: 20 reps

3) Prone Handcuff Retractions: 20 reps

[Shoulder Mobility]

Upper Body Mobility

1) Wrist Stretches: slowly rock, 30 Seconds Each Direction

2) Pec Stretch on Wall : 1-2 Minutes Each Side

3) Puppy Pose: 2 Minute Hold

4) YTWI: 2 sets of 15 seconds each position

5) Snow Angels: 20 reps (slowly)

6) Down Dog: 5 reps

7) Wall Extensions: 10 reps

8) Prone Lift-offs: 10 reps

*You can use a bloom stick.

Lower Body Mobility

1) Spiderman Hold: 3 Minutes Each Side

2) Happy Baby: 2 Minute Hold

3) Plantar Stretch: 2-3 Minute Hold

4) Butterfly Stretch: 2 Minute Hold

5) Squat Hold: 3 Minutes

6) Squat to stand Overhead Reach: 5 each side

Strength

Quads

1) Bodyweight Leg Extension: 3 sets as many reps as you can

Rest 60 seconds between sets.

*Advanced: Sissy Squat: 3 sets as many reps as you can

2) Heel Elevated Squat: 3 sets of 10

*If your knee hurts, you can change these exercises to split squat and good morning we did last week.

Core

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.

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