Wod

200626

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.

Leave a Reply