Friday

26
Aug

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS…

5 Narrow Stance Squats

5 Regular Stance Squats

5 Wide Stance Squats

(2nd Round w/ WB in Front Rack)

2 ROUNDS…

30s Bike

10 Alternating Groiners

5 Bootstrappers

1 ROUND…

5 Tempo Back Squat (32X1)

Strength

Back Squat ( Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12/10 Cal Bike

30 Wall Balls (20/14)|(14/10)

(Score is Time)

KG WB: (9/6)|(6/5)