Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (Time)
[Performance] [Fitness]1) 12 minute EMOM:
A – 4-6/side Kettlebell Windmill
B – 20-30 Bench Ski Jumpers
C – 100ft Kettlebell Farmers Carry
For all movements pick loads/reps that you can maintain for the course of the 4 cycles. Make sure to load heavy enough on the Farmers Carry to make it tough.
2) AQAP – :20 ON/:10 OFF Until Complete
50 Abmat Sit-ups
40 Dumbbell Thrusters 25/15
30 Push-ups
20 Burpees
Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout.
Extra Work:
3) Active Hollow Hang From Pull-up Bar: 10 x 10-20 seconds
Rest 30-60 seconds between sets. Focus on good active shoulders, and actually getting Hollow, not just engaging your hip flexors and lifting your legs a little.
Metcon (Time)
[At-Home]1) 12 minute EMOM:
A – 4-6/side Bottle Windmill
B – 20-30 Mountain Climbers
C – 2-4/side Bottle Turkish Get-Ups
2) AQAP – :20 ON/:10 OFF Until Complete
50 Sit-ups
40 Bottle Thrusters
30 Push-ups
20 Burpees
Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout.