Workout of The Day

Bench Press 5-3-2-1-8
Bench Press for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 2 reps @ 70%
#4: 1 rep @ 75%
#5: 8+ reps @ 80% of training 1RM
*Leave 0 reps in the tank on + set.
**Record your reps.

Z press w/ dumbbells 4×5 reps
*Heavier than July 15th.

5 Slow strict pull-ups
*Slow as possible on ascent and descent.
*Rest 30 sec b/w reps.

AMRAP in 8: L-sit, Strict ring dip
Complete as many rounds as possible in 8 minutes of:
1 min L-sit as few sets as possible
10 Strict ring dips
RPE 7

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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