Wod

200615

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

[Performance]

Scale as needed.

[Fitness]

1) 24 minute EMOTM:

Station 1 – 10 Landmine Lumberjack Squats

Station 2 – 5/leg Single Arm Overhead Box Step-ups

Station 3 – 2-3/side Half Turkish Get-up

Station 4 – 20 Sumo Stance Good Mornings

Landmine Squats goal should be to work a little heavier than last week. For the Step-ups, 1 Leg on the Box, Opposing arms has Dumbbell Overhead, perform all 5 reps on 1 side, then switch to the other. For the Half Turkish Get-up we are performing just the Roll-to-Sit-up and then back down. Good Mornings should be done with no loading focusing on position.

2) 7 minute AMRAP:

21 Abmat Sit-ups

15 Box Jumps 24/20

9 Medball on shoulder Squats 14/8

Scale as needed. For the Box Jump, set the box low so that you don’t have to squat on top of box.

Extra Work:

3) Single Leg Hip Thrusts on Bench w/Pause: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Pause at the top at each rep for a second.

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