Wod

210326

Reebok CrossFit Roppongi – CrossFit

Strength

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.

Conditioning

Metcon (5 Rounds for distance)

Assault Bike – 5 sets of:

4:00 ON

1:00 OFF

Goal here is consistent efforts/pacing across all 5 sets.

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