Friday12312021
- crossfitquispamsis
- Dec 30, 2021
- 1 min read
Warmup
Core -
Tabata
Hollow holds
Planks
Strength /skills
Emom
12 min
1 . 40% -50% of max strict HSPU
2 . 2 hang squat cleans ( build )
WOD
10-9-8-7-6-5-4-3-2-1:
Chest To Bar Pull-ups
Squat Cleans 95/65
CHEST TO BAR PULL-UPS
- Regular Pull-Ups
- Strict Chest To Bar or Regular Pull-Ups/ band
- Alternating Double Dumbbell Plank Rows
SQUAT Cleans
- Reduce Load
- Power Cleans
- Sub Single Dumbbell
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