Wod

200612

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1) Every 2:30: x 8 sets:

A – 5/side Kettlebell Suit-Case Deadlifts + 5 / Side and Overhead each direction Tempo Banded Pallof Presses

B – 500/450m Row

Scale volume as needed. We want you getting around 30 seconds of rest on each interval. Alternate between A and B for the 8 sets. Pick loading you can maintain, and if you want build on as form allows.

2) Every 1:30 x 6 sets:

10 Tuck Jumps + 40 Double-Unders

15 Wall Balls 20/14

10 Toes-to-Bars

Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets.

Extra Work:

3) Abmat Sit-ups w/Barbell Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Start light and build as heavy as form allows.

Metcon (No Measure)

[Fitness]

1) Every 2:30: x 8 sets:

A – 5/side Kettlebell Suit-Case Deadlifts + 5 / Side and Overhead each direction Tempo Banded Pallof Presses

B – 500/450m Row

Scale volume as needed. We want you getting around 30 seconds of rest on each interval. Alternate between A and B for the 8 sets. Pick loading you can maintain, and if you want build on as form allows.

2) Every 1:30 x 6 sets:

10 Tuck Jumps + 40 Single-Unders

15 Wall Balls 14/8

10 Knees Raises

Scale volume as needed so that you have enough rest to be able to maintain your output for all 6 sets.

Extra Work:

3) Abmat Sit-ups w/Dumbbell Overhead: 5 sets of 10

Rest 90-120 seconds between sets. Start light and build as heavy as form allows.

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