6.17.20

Three Ships Collective – QUICKFIT

Warm-up (No Measure)

AMRAP x 2 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

5 Inch Worms (No Push-Up)

Into…

AMRAP x 3 MINUTES

10 DB Strict Press

(2121)

10 Scap Pull-Ups

8 Tight Kip Swings

Into…

AMRAP x 3 MINUTES

10 DB strict press (1111)

5 Kipping Swings

5 Strict Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

10 DB Push Press

10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00

Perform 12 Hand Release

Push-Ups