Wod

210513

Reebok CrossFit Roppongi – CrossFit

Strength

Back Squat (5 reps @ 75%, 5 sets of 3 @ 80%, 3 reps @ 83%)

Conditioning

210503 (4 Rounds for time)

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Scaling:

Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.

Beginner Option:

3 rounds, each for time, of:

Bike ½ mile

Rest as needed between efforts.

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