Wod

200923

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

30 Minutes to establish each 1RM.

Front Squat

Back Squat

*Start with front squat. So you can build progressively. Warm-up as needed. Warm-up sample is 10-7-5-3-1-1 reps. Build as heavy as deemed fit. Form over load.

1: Front Squat

1: Back Squat

Skill

Metcon (No Measure)

Max reps of Push-Ups

Max reps of Pull-Ups (Strict, Kipping, Weighted)

*Do as many reps as possible with full ROM.

Push-ups

Pull-ups

Weighted Pull-ups

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run
Warm-up sample:

Run 100m, then, walk 200m

Run 100m, then, walk 200m

Run 400m, Rest 5:00

Run 200m, then, walk 400m

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