Reebok CrossFit Roppongi – CrossFit
Strength
P&F: Back Squat (Find your 3 rep Max Back Squat.)
Warm-up:
5 reps @30%
3 reps @50%
3 reps @ 60-70%
3 reps @80-90%
Rest 2 minutes between set.
Metcon
P: Metcon (AMRAP – Reps)
EMOM 18 minuets (6 sets)
Min-1: 15/12 calories Bike or Row
Min-2: 12 KB Front Squats 24/16 kg
Min-3: 10 Hand Stand Push-ups
F: Metcon (AMRAP – Reps)
EMOM 18 minuets (6 sets)
Min-1: 12/10 calories Row or Bike
Min-2: 12 KB or DB Front Squats (KB12/8, 8/6, or DB10/7, 7/5kg)
Min-3: 10 Down dog push-ups