Wod

20210907

Reebok CrossFit Roppongi – CrossFit

Strength

Seated Dumbbell Arnold Press (4 sets x 10-15 reps)

*Dumbbell, Heavy as possible.

Rest 90 sec between set.

Strict Chest-to-Bar Pull-Ups (4 sets x 6-10 reps)

*Scale option:

Strict Chest-to-Bar Pull-Up

Strict Pull-Up

Banded Pull-up

Ring Row

Metcon

Metcon (Time)

Rx+

3 Rounds For Time:

100-ft Handstand Walk

500m Row or 1200m Bike

30 Dumbbell Push-ups 22.5/15kg

Rx

3 Rounds For Time:

100-ft Handstand Walk

500m Row or 1200m Bike

Time cap: 20 minutes.
Fitness:

3 Rounds of:

5 Wall Walks

500m Row or 1200m Bike

Time cap: 15 minutes.

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