Reebok CrossFit Roppongi – CrossFit
Metcon (No Measure)
1) Weighted Ring Row: 3 sets of 4
Rest 2-3 minutes between sets. Feet should be on a 20″ Box. Ring height should put you just a couple of inches off the floor when at a Dead Hang. Add load as deemed fit. Focus on good control on the descent of the movement, don’t just drop.
2) Weighted Strict Bar, Ring or Bench Dips: 3 sets of 4
Rest 2-3 minutes between sets. Load as heavy as deemed fit.
Metcon (5 Rounds for distance)
Assault Bike – 5 sets of:
Goal here is consistent efforts/pacing across all 5 sets.