Wod

200523

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

Increase weight as needed.

[Fitness]

1) Every 5:00 x 5 sets:

20 Kettlebell Swings 35/26

20 Box Jumps 24/20

20 Dumbbell Shoulder-to-Overhead 25/15

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

Scale as needed. We want you getting at least 1 minute rest to start. If you struggle with ankles/achilles, we encourage you to step down off the box.

Extra Work:

2) Hollow Hold: 5 sets of 40-60 seconds

Rest 60-90 seconds between sets.

Metcon (No Measure)

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

5 sets:

10/side Bird Dog Plank

10/side Mountain Climbers

20 Yoga Push-Ups

20 Reverse Lunge to Knee Lift

Rest 1:00 between sets.

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