171122


Reebok CrossFit Roppongi – CrossFit

WOD

1a: Metcon (No Measure)

40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets

1b: Metcon (No Measure)

5-10 Strict Pull-Ups: Every 1:00 X 7 Sets

sub: ring rows
Performed as a couplet alternating movements each minute. Pick an output that you can maintain on both movements. Pick a rep range you can maintain for all 7 sets on the Pull-ups

2a: Metcon (No Measure)

40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets

2b: Metcon (No Measure)

5 Push Press: Every 1:00 X 7 Sets
Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1. Push Press performed from the floor. Start at a moderate loading and build as deemed fit.

3a: Metcon (No Measure)

40 Seconds Row/Bike/Run: Every 1:00 X 7 Sets

3b: Metcon (No Measure)

10-20 V-Ups: Every 1:00 X 7 Sets
Performed as a couplet alternating movements each minute. Use the same conditioning movement as Part 1/2. Pick a number of reps for the Abmat Sit-ups that you can maintain for all 7 sets.

This entire piece should be perform as one continuous 42 minute piece.