Wod

201028

Reebok CrossFit Roppongi – CrossFit

Strength

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.

Bench Press

Ring Rows

Upright Row

Conditioning

Metcon (Time)

For time:

400m Run with med-ball

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