Saturday

10
Dec

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25’ Toy Soldiers

25’ Knee Hugs

25’ Quad Pulls

25’ Samson Lunges

10 Scap Pull Ups

10 Box Step Ups

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Toe Walk

25’ Heel Walk

10 Scap Pull Ups

10 Box Jumps

Workout

Metcon (Time)

With A Partner..

For Time:

400m Run

60 Pull-Ups

60 Box Crawl Overs (30/24) (24/20)

800m Run

30 Box Crawl Overs

30 Pullups

*If you have a 20lb vest, wear it.

P1: Works, P2 rests.

Run is completed together. Split other reps as needed.

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Roll Out Upper Back & Lats

5:00 Flow Stretching

(No Measure)

or…

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

(No Measure)