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Alvaro Altamirano

20210614

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Reebok CrossFit Roppongi – CrossFit

Strength

P&F: Back Squat (Find your 3 rep Max Back Squat.)

Warm-up:

5 reps @30%

3 reps @50%

3 reps @ 60-70%

3 reps @80-90%

Rest 2 minutes between set.

Metcon

P: Metcon (AMRAP – Reps)

EMOM 18 minuets (6 sets)

Min-1: 15/12 calories Bike or Row

Min-2: 12 KB Front Squats 24/16 kg

Min-3: 10 Hand Stand Push-ups

F: Metcon (AMRAP – Reps)

EMOM 18 minuets (6 sets)

Min-1: 12/10 calories Row or Bike

Min-2: 12 KB or DB Front Squats (KB12/8, 8/6, or DB10/7, 7/5kg)

Min-3: 10 Down dog push-ups