Sunday

2
Jul

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – 100m Run

MIN 2 – Alt. Bird Dogs

MIN 3 – Alt. DB Bicep Curls*

MIN 4 – Tuck Hold**

*Switch to a DB Gun Hold in Round 2.

**Switch to Sit-Ups in Round 2.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

100m DB Farmers Carry (35/20)|(20/15)

15 DB Hang Muscle Cleans

200m Run

25 Sit-Ups

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)

Post-Workout Strength

Metcon (No Measure)

3 SETS

12-15 DB Zottman Curls

12-15 DB Pull-Overs

12-15 Rolling DB Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)