September 11, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Bench Press
Add 5lbs To 1RM & Recalculate 90%.
•Warm-up Sets (40% x5, 50% x5 and 60% x5)
•65% of 90% 1RM x 5 reps
•75% of 90% 1RM x 5 reps
•85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
-Or-
Metcon (AMRAP – Reps)
16min EMOM
MIN1: Assault Bike Cals
MIN2: Weighted Russian Twist
Class WOD
Metcon (AMRAP – Reps)
15min AMRAP
10 Plank Pull Throughs
15 Box Jumps
20 Sit-Ups/GHD’s