Monday

3
Apr

Monday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

2 Sets

100m Run

8 Bootstraps

8 Cossack Squats

8 Push-Up to Pike

2 Sets

100m Run

8 Med Ball Squats

8 DB Strict Press

8 Alt. V-Ups

2 Sets

100m Run

8 Med Ball Thrusters

8 Pike Push-Ups

8 V-Ups

Strength

Back Squat (3-3-3-3*)

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

7 Handstand Push-Ups*

21 Wall Balls (20/14)|(14/10)

35 Sit-Ups

400m Run

*Strict Preferred

(Score is Rounds + Reps)

KG WB: (14/9)|(9/6)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press