Tuesday

2
Aug

Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

5/5 SA Ring Row

3/3 DB or KB Windmill

5/5 SA DB or KB Front Rack Lunge*

*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)

Workout

Metcon (AMRAP – Reps)

EMOM x 28 MINUTES

MIN 1 – :50 Max Rope Climbs

MIN 2 – 15/12 Cal Bike

MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)

MIN 4 – :50 Max Sit-Ups

(Score is Total Reps Rope Climb)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS (:20 ON/:10 OFF)

Russian Twist*

*Weighted Optional

(Score is Reps)