Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (No Measure)
[Performance]1) Every 1:00 x 20 sets:
Station 1 – 25-50ft Handstand Walk
Station 2 – 15-20 V-Ups
Station 3 – 3-5/side Offset Dumbbell and Kettlebell Deadlifts 50/35 DB, 53/35 KB
Station 4 – 8-10 Dumbbell and Kettlebell Box Steps-ups 50/35 DB, 53/35 KB, 24/20″
Station 5 – Rest
Step-ups are done with the Dumbbell and Kettlebell in the Farmers position. You may switch sides anytime.
2) “Karen”
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (Time)
[Fitness]1) Every 1:00 x 20 sets:
Station 1 – Inchworm
Station 2 – 10 Hollow Rocks + 10 Tuck Crunches
Station 3 – Kettlebell Upright Rows
Station 4 – Dual Dumbbell Box Steps-ups
Station 5 – Rest
Each station is max reps. For the Upright Rows and Dumbbell Box Step-ups you choose the loading and height of the box. Step-ups are done with the Dumbbells in the Farmers position.
2) For time:
100 Wall Balls 14/8
Every Minute on the Minute 5 Snaking Push-ups
Workout starts with the Push-ups. Get as many Wall Ball in the rest of the minute as you can, then repeat.