Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

30 Single Unders

8 Scap Pull-Ups

8 Kip Swings

8 Strict Knee Raises

Into…

3 SETS

30 Single Unders

8 Slam Ball Deadlifts

8 Slam Ball Curl to Press

8 Up-Downs

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

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

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Immediately Into…

100 Double Unders

(Score is TIme)

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

Finisher

Metcon (AMRAP – Reps)

“TABATA”

6 SETS (20 ON/:10 OFF)

MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks

L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets-

*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)