The Mobility
The Warm-up
8:00 working through the following movements and building weight for bench press
R1 - Just Barbell
R2 -@ 30% of 1RM
R3 - @ 40% of 1RM
R4 - @ 50% of 1 RM
The Strength
We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is, or if you are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. If it feels good, and form is on point, you can increase weight. Form first, weight increase second.
6 @ 60%
4 @ 70%
4 @ 75%
3-4 rounds x 4 reps @ Max %
The Met-con
As Many Rounds/Repetitions as Possible in 20:00
@ Go and every 2:00 Row for calories
The Finisher
Incline Chest Flys
