Monday

27
Mar

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2 Sets

1:00 Bike @ Ez Pace

10 Bootstrappers

10 Samson Lunges

10 Push-Up to Pike

10 Hollow Rocks

2 Sets

:45 Bike @ Mod Pace

12 Step-Ups

12 Med Ball Deadlifts

12 Med Ball Strict Press

12 Quad Heel Taps

2 Sets

:30 Bike @ Hard Pace

10 Box Jumps

10 Med Ball Thrusters

10 Alt. V-Ups

Workout

“RESTING BIKE KELLY” (1 Rounds for time)

4 SETS*

35/28 Cal Bike

30 Box Jumps (24/20)

30 Wall Ball Shots (20/14)

-2:00 Rest b/t Sets-

*Option for a final, 5th Round.

(Score is Slowest Set)

KG WB: (9/6)|(6/5)