Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Bent Over TYI’s*

*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.
*COACHES NOTE*:

Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)

Round 2 – Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)

Round 3 – 1:00 Hard Pace rowing using full stroke technique

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Sit-Ups

5 Rope Climbs

400/300m Row

40 Sit-Ups

4 Rope Climbs

300/200m Row

30 Sit-Ups

3 Rope Climbs

200/150m Row

20 Sit-Ups

2 Rope Climbs

100m Row

10 Sit-Ups

1 Rope Climb

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME

30-25-20

Single DB Curl (50/35)|(35/20)*

1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)