Thursday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 RDS

6 I-Y-T (with DB or Plates)

12 Face Pulls

12 Supinated Pull-Aparts

6/6 Slow Half Kneeling Banded Press

1-2 RDS

20 Hollow Rocks

20 Plank Shoulder Taps

10 Scap Push-Ups

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Ups

*Strict RMU Option 1: Strict Negative Ring Muscle-Ups

Strict RMU Option 2: False Grip Strict Ring Pull-Up

Strict RMU Option 3: False Grip Ring Row

(No Measure)

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

10-12 Strict Ring Dips or Bar Dips

20 Wtd. Sit-Ups (Athlete Choice)

12-15 Ring Rows or 3-5 Strict Ring Muscle-Ups

1:00 Plank

-Rest 1:30 b/t Sets-

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

28-22-16-10

Alt. Slam Ball Lunges

Slam Balls

(Score is Time)