crossfitquispamsisJan 16, 20221 minMonday 01272022WARMUP For Quality: 5 Minute Foam Roll 4 Minute Easy Bike, Row, Ski, or Run / skip 3 Rounds: 6 Ring Rows + 12 Hollow Rocks + 18 Reverse...
crossfitquispamsisJan 13, 20221 minFriday 02142022Warmup Strength BACK SQUATS [All Percentages Based Off 1RM Back Squat] 4 Sets of 5 @ 70% 1 Set of 5+ @ 70% Rest 1-3 Minutes Between All...
crossfitquispamsisJan 12, 20221 minThursday 01133022STRETCH DAY OR STRICT PRESS All Sets Based Off 1RM Strict Press 4 Sets of 5 @ 70% 1 Set of 5+ @ 70% Rest 1-3 Minutes Between Sets....
crossfitquispamsisJan 11, 20221 minWednesday 01122022Warmup Core - 3 rds 20 single leg vsnaps 20 vtucks 20 Russian twists 20s side plank 20s side plank Posterior Emom 9 10 Glute bridges 45...