Wod

200614

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance] [Fitness]

1a) 8 each way Kettlebell Halos: Every 1:30 x 4 sets

1b) 5 each arm Kettlebell Windmills: Every 1:30 x 4 sets

1c) 10 each arm Kettlebell Bent Over Row + 10 Russian Kettlebell Swings: Every 1:30 x 4 sets

1d) 5 each arm Kettlebell Half Kneeling Press + 10 Lying Hypers: Every 1:30 x 4 sets

2) 20 Minute EMOM:

Movement 1 – 40 seconds Row for Calories

Movement 2 – 30 seconds Kettlebell Pull Overs

Movement 3 – 30-40 seconds Hang Hollow Hold

Movement 4 – 30 seconds Kettlebell Floor Presses

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