crossfitquispamsisSep 22, 20221 minFriyahhhh 08232022warmup core - glute bridges bird dogs STRENGTH EMOM 10 4 deadlifts -build (reset each time ) 4 high box jumps WOD 15 min amrap 7 burpee...
crossfitquispamsisSep 21, 20221 minTHURSDAY 09222022STRETCH DAY ! 20 MIN PUSH PRESS 2 reps every 45 sec x 10 reps 65-70% 1RM PP BENCH PRESS 2-2-2-2-2 SKILLS 3 sets, 75 DU (1 min cap) 7 wall...
crossfitquispamsisSep 20, 20221 minWEDNESDAY09212022CORE- 5MIN AMRAP 5 BARBELL TURKISH SIT UPS https://youtu.be/wwNHcEc7STM STRENGTH 1SNATCH PULL+1 SNATCH-(COMPLEX) 4-3-2@ 70-80% BUILD...
crossfitquispamsisSep 19, 20221 minTUESDAY09202022WARMUP STRENGTH/SPEED 1 ABOVE KNEE HANG MUSCLE CLEAN + 1 BELOW KNEE HANG MUSCLE CLEAN + 2 SPLIT JERK + 2 PRESS IN SPLIT Every 2 minutes...