Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (7:00 HARD CAP)

200m Run

7 Up-Downs

7 Barbell Deadlifts

7 Jumping Kip Swings

7 Banded Pull Aparts

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)