Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Cap, Move Quick!)*

Walking Knee Hug

Walking Quad Stretch

Walking Figure-4

Butt Kickers

High Knees

*(20’ for each drill,w/ a light jog back to starting position)

Immediately Into…

200m Group Run

Immediately Into…

AMRAP x 4 MINUTES

10 Alt. Lunges

5 Up Downs

5 DBL DB Deadlift

5 DB Hang Power Cleans

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES

MIN 1&2 – 500/400m Row

MIN 3&4 – 100m Run into Max Reps of…*

MIN 5 – Walking Rest

*EMOM is 5 Rounds Total…

Round 1 – DB Up-Down (50/35)|(35/20)

Round 2 – DB Suitcase Lunge**

Round 3 – DB Power Clean

Round 4 – DB Push Press

Round 5 – DB Up-Down

**Each Lunge Step = 1-Rep

(Score is Total Reps)

DB KG: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

1000/800m Row*

Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 250/200m on Row. Split DB work as needed.

**DB Reps Per Round…

Round 1 – 50 DB Up-Down (50/35)|(35/20)

Round 2 – 60 DB Suitcase Lunge***

Round 3 – 70 DB Push Press

Round 4 – 80 DB Power Cleans

***Each Lunge Step = 1-Rep

(Score is Time)