5
Sep
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)