Wod

210508

Reebok CrossFit Roppongi – CrossFit

WOD

210430 (Time)

3 rounds for time of:

3 min. of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Scaling:

Reduce the interval duration and modify to a challenging static hold.

Intermediate Option:

3 rounds for time of:

2 min. in a handstand hold. Complete in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set.

Beginner Option:

3 rounds for time of:

2 min. of plank hold. Complete in as few sets as possible (AFSAP).

After each round, perform 3 burpees for each plank set.

*Time Cap: 20 minutes

Conditioning

Metcon (No Measure)

2K Row for time

Beginner Option:

1K Row

Time Cap: 9 minutes

2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

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