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