Tuesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Run @ Mod Pace

Into…

1 ROUND

12 Alt. Groiners

10 Air Squat + Thoracic Rotation

8 Push-Up to Pike

Into..

1 ROUND

200m Run @ Mod-Hard Pace

8 Barbell Strict Press

8 Barbell Back Squats

8 Up-Downs

Into…

1 ROUND

100m @ Hard Pace

10 Up-Down Over Bar

10 Front Squats

10 Push Press

Strength

Back Squat (1×3 / 1×3 / 1×3*)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

(Score is Weight)

Workout

“PUNCH OUT” (Time)

FOR TIME

800m Run

30 Thrusters (115/75)|(75/55)

30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (R)

2:00 Pigeon Pose (L)

2:00 Corpse Pose (Rebound)

(No Measure)