September 24, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Bench Press
•LAST WEEK OF OUR STRENGTH CYCLE
•warm-up sets (40% x5, 50% x5 and 60% x5)
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 3 reps
•95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
-Or-
DB Floor Press (6×5 Building Weight )
Build Through These Same As Bench & Hit Max Reps On Last Set/Weight
Class WOD
Metcon (Time)
4 rounds
15 ring/box dips
30 Sit-ups
400m Row