Sunday

23
Apr

Sunday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

3 SETS

5 Push-Up to Pike

20 Mountain Climbers

Into…

2 SETS

5/5 Strict Single Arm DB Shoulder Press

20 High Knees

Into…

1 SET

10/10 Single Arm DB Push Press

100m Run

Strength

Metcon (No Measure)

3-4 SETS FOR QUALITY

Max Strict Handstand Push-Ups*

*Goal is to complete a max set each time without ‘failure’ of the final rep. Option to perform Max Seated DB Strict Press (Moderate).

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

100m Run

7/7 Single Arm DB Split Jerks (Athlete Choice, AHAP)

(Score is Time)