6.12.20

Three Ships Collective – QUICKFIT

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Hand Release Push-Ups

Box Jumps (24/20)

Sit-ups

Metcon (No Measure)

FINISHER

TABATA (8 SETS, :20 ON / :10

OFF)

MOVT 1 – Russian Twists

MOVT 2 – Superman Hold