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)