CrossFit
Warmup/Preparation – 15 min
Dynamic Warm Up
Skill / Strength – 15 min
12min to Establish a 1RM Bench Press
Conditioning – 25 min
5 Rounds for reps:
500m Row
Max Reps Bench Press (60% of above)
*bench starts immediately following the row
**score is max reps of bench
***rest as needed between rounds
Recovery – 5 min
Chest
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm Up
Skill / Strength – 15 min
12min to Establish a 1RM Bench Press
Conditioning – 25 min
5 Rounds for reps:
500m Row
Max Reps Bench Press (60% of above)
*bench starts immediately following the row
**score is max reps of bench
***rest as needed between rounds
Recovery – 5 min
Chest
Sport
In CrossFit
