Wednesday

9
Nov

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m run

:45 Plank

8 Scap Pull-Ups*

8 Up-Downs*

:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)

Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)…

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Karaokes (Down and Back)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

21 Sit-Ups*

15 Pull-Ups

9 Burpees

*GHD Optional

(Score is Time)