Friday

7
Oct

Friday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets (5:00 CAP)

100m Run

10 Scap Pull Ups

5 Ring Rows*

5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows
COACH GOAL: Filter your athletes towards the “Pull” that would be the best option for the athlete where they are in their upper body pulling development.

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

into…

6 ROUNDS

6 Chest to Bar Pull-Ups*

6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional

**Switch arms after each full round

(Score is Time)

KG DB: (22.5/15)|(15/10)