Wod

210421

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (Weight)

8 minutes EMOM:

[Basic]

Odd: 5-10 Strict Dumbbell Presses

Even: 10/10 Alternating Plate Overhead Reverse Lunges 35/25

[Advanced]

Odd: 5-10 Strict Handstand Push-Ups

Even: 5 OHS 95/65 *Heavy as possible.

Conditioning

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP Up-Ladder:

3 Calories Bike/Row

3 T2B

6 + 6, 9 + 9, and so on.

Scaling:

Modify the toes-to-bars.

Intermediate Option:

12 Minute AMRAP Up-Ladder:

3 Calories Bike/Row

3 V-Ups

6 + 6, 9 + 9, and so on.

Beginner Option:

12 Minute AMRAP Up-Ladder:

3 Calories Bike/Row

3 Tuck-Ups

6 + 6, 9 + 9, and so on.

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