200129

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Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

[Performance]

Hip Thrusts: 3 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Tempo & Pause.

3 sets of:

A) Single Arm Dumbbell Row – 8/side

B) Dumbbell Skull Crushers – 12 Reps

Rest 90-120 seconds between supersets.

[Fitness]

Glute Bridge: 3 sets of 10

Tempo & Pause

3 sets of:

A) Single Arm Dumbbell Row – 8/side

B) Standing Dumbbell Triceps Extension – 12 Reps

Rest 90-120 seconds between supersets.

Conditioning

ACC 20.3 (Time)

[Performance]

5 rounds for time:

30/20 Burpee Box Jump Overs 24″

100 Double-Unders

*Time Cap: 15 minutes

[Fitness]

5 rounds for time:

20 Burpees

100 Single-Unders