Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)