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 (Time)
[Performance]For time:
50ft KB Front Rack Lunge 20/12kg
27 Strict Handstand Push-ups
50ft KB Front Rack Lunge 20/12kg
21 Strict Handstand Push-ups
50ft KB Front Rack Lunge 20/12kg
15 Strict Handstand Push-ups
50ft KB Front Rack Lunge 20/12kg
9 Strict Handstand Push-ups
[Fitness]For time:
50ft KB Front Rack Lunge 20/12kg
6 Wall Walks
50ft KB Front Rack Lunge 20/12kg
5 Wall Walks
50ft KB Front Rack Lunge 20/12kg
4 Wall Walks
50ft KB Front Rack Lunge 20/12kg
3 Wall Walks
Time Cap: 12 minutes