Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Group Run

Immediately Into…

20 Alt. Walking Knee Hugs

20 Alt. Walking Figure-4 Stretch

10 Bootstrappers

10 Alt. Groiners w/ Twist

10 Inch Worms

10 Alt. Cossack Squats

*From here, any remaining time, athletes can grab their DBs or a lighter set to practice the movements with.

Partner Workout Option

Metcon (Time)

“Elm Street”

3 Sets For Time:

10 Devil’s Press (50/35)(35/20)

200m Partner Run

31 DB Sumo Cleans

200m Partner Run

31 DB Floor Press

200m Partner Run

31 DB Front Squats

200m Partner Run

10 Devil’s Press

-Rest 1:00 b/t Sets-

*Split the work as needed. Partner 1 works while partner 2 holds a plank. The work may be completed while P2 is in an active plank. If the planking partner takes a rest, the work must stop, only to be resumed by the partner planking again.