Thursday

5
Jan

Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

CHIPPER STYLE (10 min Cap)

:30 Single Unders

20 Alt. Bird Dogs

20 Alt. Shoulder Taps

:30 Backwards Singles

16 DB Slides

16 Alt. Bent Over Row

:30 Alternating Leg Singles

12 Alt Heel Taps

12 No Push-Up Renegade Rows

:30 Fast Single Unders

Workout

Metcon (Time)

5 ROUNDS FOR TIME

50 Double Unders

30′ DBL DB Crawl (50/35)|(35/20)

25 Double Unders

30 Sit-Ups

(Score is Time)

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

Finisher

Metcon (Time)

FOR TIME

100 DB Flutter Kicks

*L+R = 1 Rep

(Score is Time)