Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Scap Pull-Ups

10 alt groiners

5/5 kb RDL>10 KB DL> 10 russian swings

Workout

Heroes of Kabul (Time)

13 Rounds for time:

8 Pull-Ups

26 Air squats

21 American KB Swings (54/35)

*Weight vest optional

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)