Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]3 rounds of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
Rest 90-120 seconds between sets.
[Fitness]3 rounds of:
3 Negative pull-ups
5 Banded pull-ups
7 Jumping pull-ups
Rest 90-120 seconds between sets.
Conditioning
Metcon (4 Rounds for time)
[Performance]Every 8:00 x 4 sets:
20 Box Jump Overs 24/20
20 Toes-to-Bars
20 Wall Balls 20/14
20 Chest-to-bar Pull-ups
*Rotate the order of movements each round. Scale as needed, the goal stimulus for this is to be around equal work to rest, or more rest than work.
[Fitness]Every 8:00 x 4 sets:
20 Box Jump Step Down
20 Tack Crunches
20 Wall Balls 14/8
20 Band Lat Pull Down