Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Bent Arm Banded Pull Aparts

10 Scap Pull-Ups

10 Air Squats*

Into…

1 ROUND

:45 Mod Bike

10 Straight Arm Banded Pull Aparts

8 Small Kip Swings

8 Alt. Cossack Squats

Into…

1 ROUND

:30 Hard Bike

10 Straight Arm Banded Lat Pull Down

6 Big Kip Swings

6 Narrow Stance Squats

*Hold the bottom of all the Squats for :01 in a “Deep” Squat position

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :40 Pistol Squat Practice*

Min 2 – 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options…

Narrow Stance Air Squats

Lateral Box Step-Ups

Pistol Box Squat

**Bar Muscle-Up Options…

Hips to Bar Kip Drill

Jumping BMU

(No Measure)

Workout

Metcon (Calories)

5 SETS

ON A 3:00 RUNNING CLOCK…

8 Bar Muscle-Ups

16 Alt. Pistols or 30 Air Squats

Max Cal Bike in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Chest to Bar Pull-Ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Back

(No Measure)