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.