Saturday

21
May

Saturday

Three Ships CrossFit – TSCGO

Daily-5 Warm-Up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

25′ Alt. Knees to Chest

25′ Alt. Leg Swings

25′ Alt. Lunges

25′ Broad Jumps

Cardio Choice Until End…

(No Measure)

Saturday Squats

Metcon (Weight)

5 SETS ON A 12:00 CLOCK…

8 Double DB “Squatty” Deadlifts*

8 Double DB Slow Front Squats

*Set-Up in the bottom of squat position with back flat and hands on DB. Execute deadlift with DB b/t feet by standing the DB up to the waist.

(Score is Weight)

Full-Body Workout

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 DB Squat Cleans + Max Double Unders

MIN 2 – Max Squat Hold (Unweighted)

into…

AMRAP x 8 MINUTES

20 Mountain Climbers*

20 Air Squats

20 Sit-Ups

*1 Rep = L + R

(No Measure)

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