Wod

201210

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Bench Press:

8 @ 65%

6 @ 75%

4 @ 85%

4 @ 90%

Rest 2-3 minutes between sets.

2) Banded Tricep Press Down: 100 Reps

Use a tension you can perform 30-40 reps to start with.

3) Ring Row: 100 Reps

Use a position you can perform 30-40 reps to start with.

1: Bench Press

Conditioning

Metcon (3 Rounds for time)

Every 5:00 x 3 sets:

15 Bar Facing Burpees

15 Kettlebell Swings 70/53

15 Wall Balls 20/14

Rotate start order each round.

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