Wod

200607

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]
[Fitness]
1A) 15 Minute EMOM:

Movement 1 – 3-5/side B-Stance KB Goblet Squat

Movement 2 – 10-15 Dips (Ring, Bench, Bar, Box)

Movement 3 – 10-15 KB Anchored Leg Raise with hip up

Pick loading that you can maintain or build upon for all 3 movements for the 5 cycles. For Goblet Squat add load as form allows, but focus on position and range of motion first, loading second. For Dips add load or use rings if 15 reps are too easy. For Leg Raise lower your leg slowly.

1B) 15 Minute EMOM:

Movement 1 – 5-8/side Alternating Kettlebell Lunge Pass Through

Movement 2 – 5-8/side Kettlebell Pull Through

Movement 3 – 10-15 Kettlebell Pull Over

Pick loading that you can maintain or build upon for all 3 movements for the 5 cycles. Focus on position and range of motion first, loading second.

Metcon (Weight)

On the Minute x 10:

16 Single Arm Russian Kettlebell Swings (50/35)

Max Front Plank in Time Remaining

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