Sunday

28
Aug

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

20 Jumping Jacks

15 V-Ups or Tuck-Ups

10 Alt. Lunges

:30 Hollow Hold or Rocks

Workout

Metcon (No Measure)

4 SETS FOR QUALITY

“Unbroken” Double Unders*

1:00 Russian KB Swing (Athlete Choice)

1:00 Glute Bridge Hold**

1:00 Toes to Bar

1:00 Elbow Plank

*20 / 30 / 40 / 50 Double Unders increase each set. 1st set = 20 / 4th set = 50.

**Weighted Optional

-Rest 1:00 b/t Sets-

(No Measure)

Optional Finisher

Metcon (Time)

FOR QUALITY

400m Plate Gun Walk (Athlete Choice)*

*30 Mountain Climbers every break.

(Score is Time)