Reebok CrossFit Roppongi – CrossFit
Metcon (2 Rounds for reps)[Performance]
Increase weight as needed.[Fitness]
1) 2 rounds of:
2 minutes Max DB Front Rack Lunges 25/15
2 minutes Max KB Gorilla Rows 35/25
2 minutes Max Push-ups
2 minutes Plate Ground To Overhead 35/25
2 minutes Max Box Jump, Step Down 24/20
5 minutes Easy Bike/Row
Max reps at each of the first 5 stations. The 5 minutes on the machine is to work your active recovery ability, athletes choice to do it the second round.
2) Single Arm Farmers Carry: 4 x 75ft/side
Rest 60 seconds between sides. Build as heavy as able to carry unbroken.