180416

Reebok CrossFit Roppongi – CrossFit

Strength

Pause Back Squat (2 Reps Every 2:00 X 5 Sets)

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the whole.

Back Squat (7 Reps Every 3:00 X 3 Sets)

*This should be done as a continuation of your Pause Squats starting at 10:00 on the clock.

Conditioning

Metcon (Time)

[Sport]

50-40-30-20-10 reps for time of:

Wall-ball shots

Weighted Abmat sit-ups 20/14#

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target

[Fitness]

50-40-30-20-10 reps for time of:

Wall-ball shots 14/8#

Weighted Abmat sit-ups 14/8#
“CrossFit HQ 180410 MOD”

*Time Cap: 15 minutes

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