Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)[Performance]
1) Front Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. across
2) Back Squat: Every 2:00 5 sets of 3 @ 85% + 5-10lb. across[Fitness]
1) Tempo (18.104.22.168) Bulgarian Split Squat: 5/side Every 2:00 x 5 sets
Tempo Bulgarian Split squats, use 45lb plate underneath the back foot. 3-second descent, pause for 1 second, then explosively stand up. This might be done with no loading at all, or add loading in the Farmers position as form allows.
2) Single KB Goblet Box Step-ups: 8/side Every 2:00 x 5 sets
Use a box height that puts you at parallel or just above. Perform all reps on 1 leg before switching to the other.
1: Front Squat
2: Back Squat
21-15-9 Handstand Push-Ups[Fitness]
500m Row / 1,000m Bike
21-15-9 Dumbbell Push Presses