Three Ships CrossFit – CrossFit
Warm-up (No Measure)
TABATA (:20 on/:10 off) (8 SETS)
*Increasing efforts every round, starting easy and finishing with a sprint.
3 SETS ON A 5:00 RUNNING CLOCK
10 Scap Pull-Ups
10 Straight Arm Banded Lat Pull-Down
Partner Workout Option
IN TEAMS OF 2…
Knee to Elbow
*Alt. Calories: 20-30-48-60-80
**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.
(Score is Time)
Metcon (No Measure)
Last Person Planking*
*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.