Wod

200516

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Time)

[Performance]

1a) 10 rounds for time:

10 Wall Balls 20/14

10 Box Jumps 24/20

Directly Into…

1b) 10 rounds for time:

10 Kettlebell Swings 53/35

10 Goblet Kettlebell Step-ups 53/35 @ 24/20

Scale as needed. No rest between Part A and Part B, this is one continuous piece.

[Fitness]

1a) 10 rounds for time:

10 Wall Balls 14/8

10 Box Jumps 24/20

Directly Into…

1b) 10 rounds for time:

10 Kettlebell Swings 26/18

10 Goblet Kettlebell Step-ups 26/18 @ 24/20

Scale as needed. No rest between Part A and Part B, this is one continuous piece.

Extra Work:

2) 15 minute AMRAP for Quality:

10/side Tall Kneeling Banded Pallof Press

5 Bent Over “YAT”

50ft/side Lateral Monster Walk

20 second Hollow Hold

Work through at a smooth and steady pace focusing on activation and position.

Metcon (Time)

1a) 6 rounds for time:

10 Air Squats

10 Tuck-Ups

Directly Into…

1b) 6 rounds for time:

10 Alternating Prisoner Reverse Lunges

10 Push-Up with Shoulder Taps each side

Scale as needed. No rest between Part A and Part B, this is one continuous piece.

MOBILITY

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

2) 3 sets for Quality:

3/side Seated 90/90 Hip Switches w/Hip Extension

5 Bent Over “YAT”

40 second Hollow Hold

Work through at a smooth and steady pace focusing on activation and position.

Leave a Reply