Wod

201124

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Snatch Grip Banded Bent Over Rows: 5 sets of 5

Rest 2-3 minutes between sets. Use purple or green bands. Build as heavy as deemed fit.

1: Bench Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

20 dips

15 Abmat sit-ups

20 handstand push-ups

15 Abmat sit-ups

*Bar Dip is Rx.

[Scaling Tips]

Dip -> Bench Dip, Box Dip, Dip Hold, Ring Dip (Scale-up)

Handstand Push-up -> Handstand Hold for 30 seconds, Box Handstand Push-up, Downdog Push-Up

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