Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)[Performance]
Scale up as needed.
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.
2) Paralette Shoot Throughs: 5 sets of 8
Rest 60 seconds between sets.