Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP…get as far as you can!)

35 Single Unders

10 Alt. Lunges

8 Inch Worms + Push-Up

Into..

2-3 SETS

30 Single Unders

10 Slamball Deadlifts

10 Slamball Curl to Press

10 Alt SB Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 4 MINUTES

20 Slam Balls (30/20)|(20/10)

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

20 Slam Balls Lunges (30/20)|(20/10)

40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – SB Hollow Body Flutter Kicks*

Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)