Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Max)

25’ Knee Hugs

25’ Quad Pulls

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ Samson Lunges

25’ High Knees

25’ Butt Kickers

Into…

AMRAP x 5 MINUTES*

100m Run

10 Air Squats

10 Step Ups

*At 2:30 mark, swap to:

100m Run

10 MB Thrusters

10 Box Jumps

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

500m/400m Row

60 Box Jumps (24/20)

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

*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners split the row 250/250.* P1 Rows while P2 holds the WB.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Plantar Smash (R)

2:00 Plantar Smash (L)

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

(No Measure)