Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 – :50 Groiner + Twist

Min 2 – :50 Up-Down + Air Squat*

Min 3 – :20 Double KB Deadlift + :20 Slam Ball OH Press
*COACH NOTE – The athlete will perform the Up-Down and then perform the Air Squat. The goal is to perform the Up-Down with straight legs when jumping the feet back to standing. When in the standing position they will perform an Air Squat and then back to the Up-Down after completing the Air Squat. This does not have to be performed with high intensity and is more of a challenge of coordination to get athletes to slow things down and focus more on movement intent.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

1:00 Burpees

1:00 DB Farmer Hold (AHAP)

1:00 Wall Sit

1:00 Plank

Immediately Into…

AMRAP x 5 MINUTES

10 Push-Ups

15 Slam Balls (30/20)|(20/10)

20 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Lizard Pose (R)

1:00 Twisted Lizard Pose (R)

1:00 Child’s Pose

1:00 Lizard Pose (L)

1:00 Twisted Lizard Pose (L)

(No Measure)