30
Oct
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.