Sunday

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.

Workout

“ELM STREET” (AMRAP – Rounds and Reps)

WITH A PARTNER, AMRAP X 31MIN

P1: 300M RUN

P2: 31 Devil’s Press (50/35)|(35/20)

31 DB Sumo Cleans

31 DB Floor Press

31 DB Front Squats

*P1 IS THE PACESETTER. P2 WORKS THROUGH AMRAP. WHEN P1 RETURNS, THEY PICK UP WHERE P2 LEFT OFF.

Partner Workout Option

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