Reebok CrossFit Roppongi – CrossFit
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.
*The slash denotes Men/Women calories.
This workout is a classic couplet. Pace appropriately. Get continually faster as you go.
Tuck-Ups on the floor
**Time Cap: 15 minutes