Monday

16
May

Monday

Three Ships CrossFit – TSCGO

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

AMRAP x 3 MINUTES

10 Jumping Jacks

10 Alt. Lunges

10 Air Squats

10 Sit-Ups

(No Measure)

Full-Body Strength

Metcon (Weight)

5 SETS ON A 13:00 CLOCK…

8 Single Arm DB Sumo DL High Pull (L)

8 Single Arm DB Push Press (L)

8 Single Arm DB Sumo DL High Pull (R)

8 Single Arm DB Push Press (R)

-Rest as Needed b/t Sets-

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Rounds and Reps)

ON A 13:00 RUNNING CLOCK…

3:00 Cardio Choice

Immediately into…

AMRAP x 10 MINUTES

10 Up Down + Side Shuffle*

10 Alt. Single DB Muscle Clean + Overhead

1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

3:00 Max Plank

Immediately into…

2:00 of Max Reps of Sit-Ups

(No Measure)

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