Reebok CrossFit Roppongi – CrossFit
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:
1200/1100m Assault Bike
Hit hard but maintainable efforts.
500m Row (Time)
Max Effort 500m Row