Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME (10:00 Cap)

1:00 Bike (EZ Pace)

8/8 Lateral Box Step Ups

10 Samson Lunges + Twist

30 Mountain Climbers

-Into-

1:00 Bike (Mod Pace)

8/8 Transverse Step Ups*

10 Cossack Squats

20 CrossBody Mountain Climbers

-Into-

1:00 Bike

8 Box Jumps

10 Goblet Squats

10 Alt. Sit-Thrus
*The athlete begins lateral to the box. The foot nearest the box will step up facing the box. Use the foot on the box to rotate the body to standing facing the box. The athlete will step down and return to the starting position lateral to the box.

Workout

Metcon (AMRAP – Reps)

WORKOUT

2 SETS ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

40 Sit-Ups

40 Single DB Front Squats (50/35)|(35/20)

Max Box Jump Overs in time remaining (24/20)

-Rest 3:00 b/t Sets-

(Score is Total Reps)

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