Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 10:00 MINUTES

MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Finisher

Metcon (Time)

FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)