Tuesday 04112023
- crossfitquispamsis
- Apr 10, 2023
- 1 min read
WARMUP
TECHNIQUE
Tall Split Jerks - Forehead/Chin/Chest6 sets of 1 rep
Rest as needed
*1 complex= 1 rep @ forehead + 1 reps @ chin + 1 rep @ chest (3 sets per side )
SPLIT JERKS
5 sets 1 rep 75-85%
TTB Got None Skill
(Everyone completes)
AMRAP UB TTB x 1 set
*place reps for this score
*50 rep cap
+
2 arch to hollow swings + 2 arch to knee tuck + 2 TTB + 2 arch to knee tuck + 2 arch to hollow x 5 sets 20-60 sec
WORKOUT
2 total sets:
Run 600m / BIKE @ 4-6 sec per 400m slower than repeat test
rest 45 seconds
x3
-rest as needed between sets
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