Wod

210518

Reebok CrossFit Roppongi – CrossFit

Strength

Metcon (No Measure)

1) Ring Dip: 3 sets of 8

Rest at least 1 minute between sets. Strict with pause at top.

2) Band Assisted Strict Pull-Up: 3 sets of 20

Rest at least 1 minute between sets. Even if you do pull-ups you should use some significant band assistance.

3) Overhead Dumbbell Tricep Extension: 3 sets of 12

Select a weight that is 7-8/10 in terms of effort – you should have a few reps left in the tank each set. Rest at least 1 minute between sets.

Conditioning

Metcon (Time)

Assault Bike

40/30-35/26-30/22-25/17-20/13

Toes-to-Bar

30-25-20-15-10

Scaling

*The slash denotes Men/Women calories.

This workout is a classic couplet. Pace appropriately. Get continually faster as you go.

Intermediate Option:

Assault Bike

30/20-26/17-22/14-17/11-13/8

Toes-to-Bar

20-17-14-11-8

Beginner Option:

Assault Bike

30/20-26/17-22/14-17/11-13/8

Tuck-Ups on the floor

30-25-20-15-10

**Time Cap: 15 minutes

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