Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (Time)
[Performance]1) 21 minute EMOM:
Station 1 – 40 seconds Row
Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts
Station 3 – 10 Dumbbell Arm Curls + 5/side Dumbbell Side Bends
Pick loads that you can maintain for all 7 cycles. Work for consistent paces/efforts on the machine.
2) 21-15-9 – For time:
Single Arm Dumbbell Front Squat Right 50/35
Single Arm Dumbbell Front Squat Left 50/35
Ring Rows *Use false grip and use box to keep feet elevated higher than head.
Scale as needed.
Extra Work:
3) 100 reps Double Plate Triceps Kick Back
Metcon (No Measure)
[Fitness]1) 21 minute EMOM:
Station 1 – 40 seconds Row
Station 2 – 15 Double Kettlebell Sumo Stance Deadlifts
Station 3 – 10 Dumbbell Arm Curls + 5/side Dumbbell Side Bends
Pick loads that you can maintain for all 7 cycles. Work for consistent paces/efforts on the machine.
2) 21-15-9 – For time:
Single Arm Dumbbell Front Squat Right 35/25
Single Arm Dumbbell Front Squat Left 35/25
Ring Rows
Scale as needed.
Extra Work:
3) 100 reps Double Plate Triceps Kick Back
Metcon (No Measure)
[At-Home]1) 21 minute EMOM (40 seconds on/20 seconds off):
Station 1 – Tempo Prisoner Squat 3010 *So you can do 10 reps.
Station 2 – Tempo Bottles Sumo Stance Deadlifts 3010
Station 3 – 10 Bottles Arm Curls + 5/side Bottle Side Bends
2) 21-15-9 – Not for time:
Prisoner Reverse Lunges Right
Prisoner Reverse Lunges Left
Bottle Gorilla Rows (1 rep = right + left) *pause at the top for 1 second
Scale as needed.