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.