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Monday 03202023

WARMUP



A.Every 60 secs x 8

1 eccentric pull-up as slow as possible

Eccentric Pull-Up

*15 sec cap

*If you were able to control for 15 sec last week, add a 10-15lb DB between your legs this week


B.Every 90 seconds for 6 minutes (4 rounds):Max Feet Elevated Ring Rows

*AMRAP (-1); 1 more set than last week

*15 rep cap


C. Suitcase Dumbbell Bulgarian Split Squat (2121 tempo)3 sets of 8 reps

Rest as needed

*8 reps/side each set

*light load - balance focus


Wod

Every 2 minutes for 18 minutes

Minutes 1  - 2 Shuttle Runs for 90 seconds

Minutes 3  - 4 Row for 90 seconds for calories

Minutes 5  - 6 Echo Bike for 90 seconds for calories


*Goal is to stay linear on all sets

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