2
Jul
Saturday
Three Ships CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Sets:
P1- 100m jog
P2- 8 inch worms + PU
10 Hollow rocks -> 10 Groiners
10 Supermans -> 10 Up-Downs
20 Shoulder Taps
Workout
Natalie Corona (AMRAP – Rounds and Reps)
Hero WOD “Natalie Corona”
AMRAP (With A Partner)in 22 Minutes:
P1 performs AMRAP of:
20 Sit-Ups
20 Burpees
While P2 performs 400m Run
*Switch after each run.
**Weight Vest Optional.
Finisher
Metcon (No Measure)
“TABATA”
8 SETS (:20 ON/:10 OFF)
MOVT 1 – Alt. Sit-Thrus
MOVT 2 – Superman Hold
(No Measure)