Wod

200617

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]
Scale up as needed.

[Fitness]

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 5-10/side Alternating Single Ring Row Hold Hip Taps

You only need one ring for this. Hanging in the Ring Row position with both hands on the Rings, take one hand of and touch your hip area, then alternate to the other side. Increase the level of difficulty just like you would with a normal Ring Row by moving your feet.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 30 seconds of Tuck Crunches

Max Reps in 30 seconds. Work to pull those knees in.

1c) 10:00 – 25:00 – Every 1:00 x 5 sets:

Station 1 – 5/side Standing Single Arm Landmine Press

Station 2 – 5-10 Downdog Push-Ups on Box

Station 3 – 40 seconds Burpees

Pick output you can either maintain or build upon for each movement for the 5 rotations. For the Downdog Push-Ups use a box, start on your knees to start, if you’re not comfortable getting in this upside down position yet then just work on holding an elevated Plank.

1d) 26:00 – 35:00 – 3 x 3 minute AMRAP:

Cycle 1 – 10 Dumbbell Skull Crushers in Glute Bridge Hold + 10/side Side Plank Dips

Cycle 2 – 3/side Air Plane + 10 Alternating Bent Over Dumbbell Row

Cycle 3 – 10 Push-ups + 10 Prone Snow Angels

Each one is an AMRAP for quality, not speed. Perform movements at whatever pace allows you keep the movements clean.

Extra Work:

2) Paralette Shoot Throughs: 5 sets of 8

Rest 60 seconds between sets.

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