21
Jan
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)