Wod

201214

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Back Squat:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Form Roaller Hamstring Curl: 3 sets of 10

Rest 90-120 seconds between sets.

[Scaling Tips]

Hamstring Curl -> Hamstring Walkout

1: Back Squat

Conditioning

201205 (Time)

For time:

Row 500 meters

20 parallette handstand push-ups

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups
Time Cap: 12 minutes

*To reduce injury risks, strict handstand push-ups are recommended instead of kipping handstand push-ups.

[Scaling Tips]

Row -> Bike

Parallette hspu -> plate hspu

Strict hspu -> dumbbell press. down dog push-up

Kipping hspu -> dumbbell push press. down dog push-up

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