Saturday

1
Apr

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK..

400m Run

Into…

2 ROUNDS

10 Samson Stretches

8 Inchworms

10 Kipping Swings

:30 Squat Hold

Into…

2 ROUNDS

10 Tempo Air Squats (32×1)

8 Tempo Push-ups (32×1)

:20 Scap Pull-ups

Into…

Practice Single Unders / Double Unders / Double Under Attempts

Workout

Metcon (Time)

“Leading Ladies”

With a Partner Complete…

100-80-60-40-20

Double Unders

100-80-60-40-20

Sit-Ups

10-8-6-4-2

Rounds of Cindy*

*1 Round of Cindy= 5 pull-ups + 10 Push-ups + 15 Air Squats

Partners may split reps as needed. P1 Works while P2 rests.