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.