Monday

20
Jun

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Into…

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Alt. DB Bent Over Row

5 Inch Worms + Push-Up

Strength

Shoulder Press (5×3)

Tempo Strict Press

5×3 @ (31X1)*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 10 MINUTES

MIN 1 – 14 DB Push Press (50/35)|(35/20)

MIN 2 – 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES

4 Up-Downs

4 DB Push Press

(Score is Rounds + Reps)

*1 Rep of RR = 1 Push-Up + Row L + Row R

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