Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
Level 3
1.5xBW 1RM BS
Level 2
BW BS
Level 1
0.75xBW BS
Strength
1) Back Squat: 8 sets of 3 @ 60%
Rest 90-120 seconds between sets.
2) Kettlebell Swing: 3 sets of 15
1: Back Squat (8 sets of 3 @ 60% (Explosive))
Level 3
2: Russian Kettlebell Swing
Level 3
Conditioning
Metcon (3 Rounds for reps)
3 rounds for Max Reps:
40 seconds Calories Assault Bike
20 seconds Rest
40 seconds Burpees
20 seconds Rest
40 seconds Double-unders
20 seconds Rest
Scale as needed.