Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:00 Bike*

10 Box Step Overs

10 Push Up to Pike**

*Increase pace each succeeding round.

**When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep.

Workout

Metcon (AMRAP – Reps)

4 SETS FOR REPS

1:00 – Max DB Floor Press (50/35)|(35/20)

1:00 – Max Sit-Ups

1:00 – Max Box Jump Overs (24/20)

1:00 – Max Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:30 Door Way Stretch (R)

1:30 Door Way Stretch (L)

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

(No Measure)