Wod

200622

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (3 Rounds for time)

[Performance] [Fitness]

1) 24 minute EMOM:

Station 1 – 5 Landmine Lumberjack Squats

Station 2 – 20 Russian Medball Twists

Station 3 – 5/side Lunge Hold Dumbbell Romanian Deadlift (1 Dumbbell)

Station 4 – 10 Cardboard or Plastic Bag Slider Hamstring Curls

Reference last week for loading for the Lumberjack Squats. Medball Twists are 10 reps to each side, focus on holding a tight V position, knees straight, toes pointed.

2) Every 3:00 x 3 sets:

500/450m Row

Or

1200/1100m Assault Bike

Hit hard but maintainable efforts.

500m Row (Time)

Max Effort 500m Row

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