Wod

200509

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (5 Rounds for reps)

[Performance] scale up as needed.

[Fitness]

WOD:

1) 5 rounds – 4 minute AMRAP – 1 minute Rest:

20/15 Calories Row/Bike

20 Dumbbell Burpee Deadlifts 25/15

Max Dumbbell Box Step-ups 25/15 @ 24/20

Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round.

Extra Work:

2) Every 1:00 x 8 sets:

A – 100ft Bear Crawl with lacrosse ball on your lower back

B – 40 second Wall Sit Hold

Scale as needed. Alternate between A and B each minute.

[At-Home]

WOD:

1) 5 rounds – 3 minute AMRAP – 1 minute Rest:

40 Mountain Climbers

20 Burpee to Single Leg Squats (1 rep = 1 burpee +1 right leg squat+1 left leg squat)

Max Reverse Lunges

Extra Work:

2) Every 1:00 x 8 sets:

A – 40 second Bear Crawl Hold

B – 40 second Wall Sit Hold

Scale as needed. Alternate between A and B each minute.

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