Sunday

23
Jul

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

10 Cat Cows

5/5 Moose Antlers

10 Rocking Wrist Extensions

5/5 Wrist Around the Worlds

Into…

EMOM x 8 MINUTES (:45 ON / :15 OFF)*

MIN 1 – Sumo Stance Good Morning → Sumo Stance Air Squats

MIN 2 – KB Deadlift → Russian KB Swings

MIN 3 – KB Upright Row → KB Around the World

MIN 4 – Barbell Elbow Punches → Barbell Strict Press

*After a full round (4:00), progress into the next set of movements denoted by the arrows.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 6 MINUTES

16 KB Swings (53/35)|(35/26)

12 Sumo Deadlift High Pulls (75/55)|(65/45)

8 Thrusters

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (24/16)|(16/12)

KG BB: (35/25)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Hurdler Hamstring Stretch (R)

1:00 Hurdler Hamstring Stretch (L)

1:00 Laying Banded Hamstring Stretch (R)

1:00 Laying Banded Hamstring Stretch (L)

(No Measure)