crossfitquispamsisDec 27, 20221 minWednesday 12282022WARMUP Deadlift Set 1 – 5 reps @ 65-75% Set 2 – 5 reps @ 65-75% Set 3 – 3 reps @ 65-75% Set 4 – 3 reps @ 65-75% Rest as needed...
crossfitquispamsisDec 26, 20221 minTuesday 12272022strength work 15-12-9 Reps for Time: Inverted Barbell Row (feet elevated) Russian Dip/or reg dips on 30” box STRICT Handstand Push up...
crossfitquispamsisDec 22, 20221 minFriyahhh12232022Warmup CORE - TABATA DEADBUGS BIRDOGS Choice of FS or OHS based on limiter/priority. Front Squat Set 1 – 4 reps @ 80%. Set 2 – 4 reps @...
crossfitquispamsisDec 21, 20221 minThursday 12222022Stretch Day 20 min warmup 5 min 12 DAYS CHRISTMAS 1 burpee 2 Boxjumps 24/20 3 Hspu/ push-ups 4 clean jerks 95/65 5 push-ups 6 toes to bar...