Sunday

5
Feb

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Group Run

Immediately Into…

1:00 Plank

30 Single DB Curls

30 Single DB Strict Press

30 Alt. Single DB Lunges (DB held across the chest)

1:00 Plank

Immediately Into..

Flow stretching in time remaining

Workout

THE ABYSS (Time)

FOR TIME*

Athletes Choice…

75 DB Hang Curtis P’s** (50/35)|(35/20)

or

100 DB Hang Curtis P’s (35/20)|(20/15)

*Every 3:00, starting at 3:00, perform a 100m Run.

**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press

(Score is Time)

KG DB 1: (22.5/15)|(15/10)

KG DB 2: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

Max DB Hang Curtis P’s** (50/35)|(35/20) or (35/20)|(20/15)

*P1 works while P2 performs a 200m Run. Alternate when the Running partner returns.

**1 Rep = 1 Hang Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press

(Score is Reps)

KG DB 1: (22.5/15)|(15/10)

KG DB 2: (15/10)|(10/7.5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Accumulate 3:00 in the Bottom of a Squat

Immediately Into…

5:00 Foam Roll Legs

(No Measure)