Thursday

15
Dec

Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Scap Pull-Ups

8/8 SA DB Turkish Sit-Up

6/6 SA DB Front Rack Lunge*

*Perform a SA Overhead Lunge in the 2nd Round

Extended Warm-up

Metcon (Weight)

2-3 SETS FOR QUALITY

3/3 Turkish Get-Ups

8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*

*Staggered stance and lean non-rowing arm on own thigh.

(Score is Weight)

Workout

Metcon (No Measure)

FOR QUALITY

5-10-15-10-5

Strict Pull-Ups*

10-20-30-20-10

Strict Sit-Ups**

20-40-60-40-20

Cal Row***

*Chest to Bar or Tempo (2111) Optional

**Weighted Optional

***15-30-48-30-15 Alt. Calories

(No Measure)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Only Walk or Row (EZ Pace)

(No Measure)