200225

By Wod No Comments

Announcements

「臨時休業のお知らせ」

2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。

We will be closed on the 23rd of February
due to the facility maintenance.

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「2月、祝日営業のご案内」

11日(火曜日)、24日(月曜日)は祝日営業となります。

11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym

以上、よろしくお願い申し上げます。

February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.

11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

1) Box Step-ups w/Medball: 10 minutes w/20/14 @ 24/20

Perform this at a smooth and steady aerobic pace, if you have a heart rate monitor goal should be to stay in high zone 2, low zone 3.

2) Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as possible.

[Fitness]

1) Kettlebell Goblet Reverse Lunges: 3 sets of 8/side

2) Russian Kettlebell Swings: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

3) Single Leg Glutes Bridges: 3 sets of 8/side

Conditioning

Metcon (Time)

[Performance]

“2020 Wodapalooza Down Up Beginner”

12-9-6-9-12 For Time

Deadlifts (165, 115lbs) *Scale Up: 70% of 1RM DL

Bar-Facing Burpees

Time-cap: 6 minutes

[Fitness]

6 Minute EMOM:

Max Reps Burpees

On the top of the minute, do 10 kettlebell deadlifts.