Wod

200420

By 2020-04-20 4月 21st, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/GtZkBYxmVI8

[6:00PM] Join Zoom Meeting
https://zoom.us/j/9183554212?pwd=S0thSFVBYW8rS05QNkJhc0FueUJUQT09

Meeting ID: 918 355 4212
Password: team

WOD

Metcon (No Measure)

Warm-Up

1) Mobility

1 Wall Hip Flexor Mobilization 8 reps per side

2 Supine Bridge with Reach 6 reps per side

3 Yoga Push-Up 8 reps

4 Spiderman with Hip Lift & Overhead Reach 5 reps per side



2) 90 90: hover over 5 reps per side



Skill/Strength

1) Glute Bridge Walkout: 3 sets of 8 travels

2) Cossack Squat: 3 sets of 8 each side



Isometrics Contraction

3) Wall Sit: 1 minute

4) Single Leg Wall Sit: 3 sets of 30 seconds each side

NO REST between sets

*If this is too hard, do double-leg wall sit.



5) Wall Assisted Single Leg Quarter Squat: 2 sets of 12 each side

6) Alternating Single Leg Squat or Assisted Single Leg Squat: 2 sets of 24 reps



Core

1) High Plank Walkout: 3 sets of 1 minute

*[Advanced] High Plank Walkout Hip Taps: 3 sets of 1 minute

2) Side Plank: 3 sets of 1 minute

*[Advanced] Star Side Plank: 3 sets of 1 minute

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