18
May
Tuesday
Three Ships Collective – Functional Fitness
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30 Bike
10 Ring Rows
10 Step-ups
-2:00 RestAMRAP x 5 MINUTES
:30 Bike
10 Kip Swings
10 Box Jumps
Skill
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 5-7 Strict Pull-ups or
7-10 Ring Rows
MIN 2 – :45 Bike @ Moderate
Pace
(No Measure)
Workout
Metcon (Time)
4 SETS
20/15 Cal Bike
15 Box Jumps w/ Step Down
(24/20)
12 Pull-ups
-1:00 Rest b/t Sets-
(Score is Time)
Cool Down
Metcon (No Measure)
2 ROUNDS
1:00 PVC Passes
1:30 Banded Distraction (L)
1:30 Banded Distraction (R)
(No Measure)