Sunday

19
Mar

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 EZ to Moderate Row

Immediately Into…

AMRAP x 6 MINUTES

5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice)

5/5 Plate Single Leg RDL

10 Glute Bridges w/ Pause in the top

10 Plate Sumo Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

10 Deadlifts*

10 Up-Downs Over Bar

20 Sit-Ups**

*Rounds 1+2: (155/105)|(115/75)

Rounds 3+4: (185/135)|(135/95)

Rounds 5+6: (225/155)|(155/105)

Rounds 6+Beyond: (275/185)|(185/135)

**GHD Optional.

(Score is Rounds + Reps)

KG BB1: (70/45)|(50/35)

KG BB2: (85/60)|(60/42.5)

KG BB3: (100/70)|(70/55)

KG BB4: (125/85)|(85/60)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES***

20 Deadlifts*

20 Up-Downs Over Bar

30 Partner Sit-Ups**

*Rounds 1+2: (155/105)|(115/75)

Rounds 3+4: (185/135)|(135/95)

Rounds 5+6: (225/155)|(155/105)

Rounds 6+Beyond: (275/185)|(185/135)

**GHD Optional.

***Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total. Partners interlock heels and toss Slam Ball back and forth.

(Score is Rounds + Reps)

KG BB1: (70/45)|(50/35)

KG BB2: (85/60)|(60/42.5)

KG BB3: (100/70)|(70/55)

KG BB4: (125/85)|(85/60)