Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (10:00 Cap)

1:00 Row

10 Slow Quadruped Shoulder Taps

5 Push-Up to Pike

10 Hollow Rocks

Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice & Play HS Hold or HS Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Handstand Push-Ups*

MIN 2&3 – Max Cal Row

MIN 4 – Rest

*Strict or Deficit HSPU Optional

**No additional rest b/t Sets

(Score is Lowest Reps in 4:00 Interval)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press