Wod

200609

By 2020-06-09 6月 10th, 2020 No Comments

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance] [Fitness]

1) 20 sets of :40 ON/:20 OFF:

Station 1 – Farmers Carry

Station 2 – Lateral Hurdle Hops

Station 3 – Dual Kettlebell Front Rack Hold

Station 4 – Burpee-to-Target (or Burpee-jump-onto-plate)

Pick loads for the Farmers Carry and Front Rack Hold that you can maintain for all 5 cycles. Goal is to work the entire 40 seconds on each movement. Pace appropriately. For the Kettlebell Front Rack hold, Kettlebells should be in the front of the body, knuckles/handles touching each other to force your trunk to work.

2) 10 minute AMRAP:

20 Kettlebell Swings 26/18

20 Kettlebell Single Arm Push Press Left 26/18

20 Kettlebell Single Arm Front Squats Left 26/18

10 Push-ups

20 Kettlebell Swings 26/18

20 Kettlebell Single Arm Push Press Right 26/18

20 Kettlebell Single Arm Front Squats Right 26/18

10 Push-ups

Scale as needed.

Extra Work:

3) Every 1:00 x 12 sets:

Station 1 – 10 Seated Banded PVC Pipe Lat Pull Downs

Station 2 – 10 Hollow Rock Swings (Pull-up Bar)

Station 3 – 20 Hollow Rocks (Floor)

Scale reps as needed to maintain unbroken sets for all 4 cycles.

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