crossfitquispamsisOct 4, 20231 minThursday 10052023Stretch day 25 min OR 10-8-6-4-2 DB Bench Press KB Gorilla Rows WOD FOR 21:00 Every 3:00 200 m run 5-10 burpee pull-up / Touch Bar Rest...
crossfitquispamsisOct 3, 20231 minWednesday 10042023Strength E2MOM 16 2 front squats 6 front rack step back lunges (build ) WOD RX 10 min cap 50-40-30-20-10 reps for time: Double-unders...
crossfitquispamsisOct 2, 20231 minTuesday 10032023Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings...
crossfitquispamsisOct 1, 20231 minMonday 10022023WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball...