Wod

200610

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (Calories)

[Performance] [Fitness]

1a) 0:00 – 6:00 – 6 minute AMRAP:

10 Pause Tall Kneeling Banded Face Pulls (plus pull apart)

5/side Kettlebell Windmills

10 V-Ups

Use this as an extended warm-up to get things moving and get warm. Focus on position over load on the Windmills, and perform all 5 on 1 side before switching to the other. AMRAP for quality, not for max reps.

1b) 7:00 – 19:00 – Every 1:00 x 12 sets:

Station 1 – 5/side Landmine Z-Press

Station 2 – 20 seconds/side Single Leg Balance

Station 3 – 30 second Hanging Hollow Hold from Rings

Station 4 – 10-15 Kettlebell Upright Rows

Pick loading and efforts you can maintain for the 3 cycles of movements. For Landmine Z-Press, sitting up tall, you choose wide stance legs out or legs together. For the Single Leg balance pick anything to stand on, could just be the floor, a soft box, on top of a large Kettlebell, foam roller, or any of the balance objects we have. Dual Kettlebell Upright Rows to increase difficulty.

1c) 20:00 – 29:00 – 9 minute AMRAP:

10 Alternating Bent Over Dumbbell Piston Row

5/side Anti-Rotation Dead Bugs

5 Negative Pull-ups

5 Tempo (1.1.5) Kettlebell Anchored Leg Raise Roll Back

AMRAP for Quality once again, not for max reps. Take your time and focus on clean, smooth movement.

1d) 30:00 – 35:00 – 5 minute AMRAP:

Max Calories Row/Bike

Extra Work:

2) 3 rounds for Quality:

50ft/side Lateral Monster Walk

5 Bent Over YAT

Activation work. Take your time and focus on positions.

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