Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Singles

10 Step Back Lunges

5 Push-Up + Shoulder Tap

2 ROUNDS

30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option

MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat

GOAT Option 2: HS Walk or Hold

GOAT Option 3: Rope Climb

GOAT Option 4: Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up***

*30 Double Unders after each full round

**Alt. Pistols Optional

**GHD Sit-Ups Optional

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)