Wod

200515

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.

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