Saturday

29
Jul

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES (:45 max each)

MIN 1 – :45 Bike (Increase Pace each Round)

MIN 2 – 5/5 Split Squat + Tuck Ups in Remaining Time*

MIN 3 – 10 Banded Pull Aparts + Scap Pull-Ups in Remaining Time

*Round 2 perform 8 Forward Lunges, Round 3 perform 8 Reverse Lunges.

Workout

Metcon (Time)

FOR TIME

60/48 Cal Bike

40 Toes to Bar

60 Alt. Lunges

50/40 Cal Bike

30 Toes to Bar

50 Alt. Lunges

40/30 Cal Bike

20 Toes to Bar

40 Alt. Lunges

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

175/140 Cal Bike

150 Toes to Bar

120 Synchro Walking Lunges

*Partition work as Needed. P1 works while P2 Rests except on the Synchro Lunges. Split all other work as needed.

(Score is Time)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single DB Hammer Curls

MOVT 2 – Single DB Front Raise

*1 SET = MOVT 1 + MOVT 2.

(No Measure)