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.