Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
1) Strict Press:
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%
Rest 2-3 minutes between sets.
2) Strict Chin-Up (Supinated Grip Pull-up): 5 sets of 10
Rest 2-3 minutes between sets. Add load as deemed fit.
[Scaling Tips]Strict Chin-up -> Negative chin-up
1: Press
Strict Press
2: Pull-ups
Conditioning
Metcon (4 Rounds for time)
Every 4:00 x 4 sets – 400m Run @ 70%, 75%, 80%, 85%
For for consistent paces/efforts across each respective piece.