Wod

20210713

Reebok CrossFit Roppongi – CrossFit

Skill

Pull-ups

Skill 10 minutes:

Pull-ups

(Strict, Kipping, Negative, Banded etc..)

If you can Pull-ups, challenge How many times you can do it in one set.

Strength

Bench Press

5 sets x 5 reps @85% of 1-RM

Rest 90 seconds between set.

Floor Press

4 sets x 12 reps @Light weight

Rest 90 seconds between set.

Metcon

Metcon (Time)

4 Rounds for time:

12 Double KB Push Press 24/16 kg

8 Pull-ups

Then,

50/35 calories Row
Time cap: 13 minutes.

Metcon (Time)

4 Rounds for time:

12 Double DB Push Press 15/10kg, 10/7kg, 7/5kg.

12/side Dumbbell Bent Over Row 15/10kg, 10/7kg, 7/5kg.

Then,

50/35 calories Bike

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