Workout of the day for 

Bench Press for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3+ reps @ 75% of training 1RM
*Leave 2-3 reps in the tank on + set.
*Add 0.5kg to your training max for each additional ‘+’ rep on January 31st.

Kroc row 1 set of max reps
*Minimum 20 reps / side.
*Record your reps and weight.

Barbell glute bridge 4×8 reps

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

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