Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Bike @ Mod Pace*

MIN 2 – 10 Slow Bootstraps

MIN 3 – :45 Med Ball Front Squats

MIN 4 – 10 Slow Push-Up to Pike

MIN 5 – :45 Up-Downs

*Increase to Hard Pace on Second Round

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

12 Alt. KB Goblet Side Lunges

12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS

30 Unbroken Wall Balls (20/14)|(14/10)*

12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)