Wod

200624

Reebok CrossFit Roppongi – CrossFit

WOD

Metcon (No Measure)

[Performance]

1) 0:00 – 35:00 – Every 7:00 x 5 sets:

Odd:

0:00 – 2:00 – Bike/Row for 1:40 (100 seconds)

2:00 – 3:00 – 10-15 Strict Pull-Ups

3:00 – 6:00 – 3 minute AMRAP – Single Arm Dumbbell Devils Press 50/35

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Bike/Row for 1:40 (100 seconds)

2:00 – 3:00 – 10-15 Strict Pull-Ups

3:00 – 6:00 – 3 minute AMRAP – 5 Hand Release Push-Ups + 10 Toes-To-Bars

6:00 – 7:00 – Rest

Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. Have fun!

Extra Work:

2) Ab-Wheel Roll-Outs: 5 sets of 10

Rest 90-120 seconds between sets.

Metcon (No Measure)

[Fitness]

1) 0:00 – 35:00 – Every 7:00 x 5 sets:

Odd:

0:00 – 2:00 – Bike/Row for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Renegade Rows

3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Swings + 10 Squat Thrusts (standing to plank position)

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Bike/Row for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Renegade Rows

3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 10 Knees Raises

6:00 – 7:00 – Rest

Perform a total of 3 cycles of the Odd work, and 2 cycles of the Even work. Have fun!

Extra Work:

2) Ab-Wheel Roll-Outs: 5 sets of 10

Rest 90-120 seconds between sets.

Leave a Reply