Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
1) Bench Press: Every 2:00
3 reps @ 70%
3 reps @ 80%
3 reps + @ 90%
2) 3 sets of:
30 seconds Wall Facing Handstand Hold
5-10 Strict Ring Dips
Rest 2-3 minutes between sets. Move with intent between movements. Add load as deemed fit.
3) False Grip Ring Row: 3 sets of 10
Rest 90-120 seconds between sets. Feet on a 24″ Box. Add load as deemed fit.
4) Barbell Upright Row: 3 sets of 20
Rest 90-120 seconds between sets. Focus on position over loading. Lean forward a bit and pull the barbell to your chest level.
400m Run with med-ball