Reebok CrossFit Roppongi – CrossFit
WOD
Metcon (3 Rounds for reps)
a) 0:00 – 7:00 – 7 minute Up Ladder:
3 Push-Ups
3 Deadlifts 185/135
Scale as needed.
b) 10:00 – 17:00 – 7 minute Up Ladder:
3 Chest-to-bar Pull-ups
3 Kettlebell Shoulder-to-Overhead 35/26
Scale as needed.
c) 20:00 – 27:00 – 7 minute Up Ladder:
3 American Kettlebell Swings 53/35
3 Wall Balls 20/14
*Up Ladder means 3+3, 6+6, 9+9 and so on until the seven minute is up.
Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.
Intermediate Option:
a) 0:00 – 7:00 – 7 minute Up Ladder:
3 Push-Ups
3 Deadlifts 135/95
Scale as needed.
b) 10:00 – 17:00 – 7 minute Up Ladder:
3 Pull-ups
3 Kettlebell Shoulder-to-Overhead 35/26
Scale as needed.
c) 20:00 – 27:00 – 7 minute Up Ladder:
3 American Kettlebell Swings 35/26
3 Wall Balls 20/14
Beginner Option:
a) 0:00 – 7:00 – 7 minute Up Ladder:
3 Snaking Push-Ups
3 Single Kettlebell Deadlifts 53/35
Scale as needed.
b) 10:00 – 17:00 – 7 minute Up Ladder:
3 Jumping Pull-ups
3 Dumbbell Shoulder-to-Overhead 10/5kg
Scale as needed.
c) 20:00 – 27:00 – 7 minute Up Ladder:
3 Russian Kettlebell Swings 35/26
3 Wall Balls 14/8