Wod

200425

Reebok CrossFit Roppongi – CrossFit

Today’s workout YouTube video:
https://youtu.be/k4_XDW-grYk

WOD

Metcon (No Measure)

[MOBILITY for rounded shoulders]

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]
1) Prone Lift-offs: 10 reps

2) Snow Angels: 20 reps (slowly)

3) Down Dog: 5 reps

4) Supine Wall Angel Complex:10 reps



Lower Body Mobility

1. Spiderman Hold: 1 Minute Each Side


2. Happy Baby: 1 Minute Hold


3. Plantar Stretch: 1 Minute Hold


4. Butterfly Stretch: 1 Minute Hold


5. Squat Hold: 3 Minutes


6. Squat to stand Overhead Reach: 5 reps



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 Narrow Stance Squat: 3 sets of 10



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



5 Giant Sets:


8 Reverse Burpees

12 Pausing Glute Bridges

16 Tuck-Ups

20 Single Leg Glute Bridges (10 Each Leg)

*Rest 1 Minute Between Rounds




Core

Tabata Side Planks: 
8 Rounds: 
20 Seconds On 
10 Seconds Rest 



Complete All 8 Rounds on Right Side Before Switching to Left

Leave a Reply