Friday yahhhhh!!!09102021
- crossfitquispamsis
- Sep 9, 2021
- 1 min read
Warmup
Core X3
:45 hollow rocks
1:00 Plank
16 alt vups
Strength
Strict press + push press
3+6 @75
3+6@75
3+6@80
2+4@85
2+4@85
Wod
Death by BFB
Min 1 -2 BFB
Min 2 -4 BFB
Min 3 -6 BFB
Etc.. add 2 reps until you can no longer finish in the time frame.
Accessory /pulling
80 banded supinated grip ctb pull-ups ! Sets of 8-12 reps
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