Saturday

30
Jul

Saturday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off) (8 SETS)

Cal Bike

*Increasing efforts every round, starting easy and finishing with a sprint.

Immediately Into…

3 SETS ON A 5:00 RUNNING CLOCK

10 Scap Pull-Ups

10 Straight Arm Banded Lat Pull-Down

10 Tuck-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20-40-60-80-100

Cal Bike*

40-30-20-30-40

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)

Finisher

Metcon (No Measure)

1-2 SETS

Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.

(No Measure)