28
Dec
Wednesday
Three Ships CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Toe Touch Jumping Jacks
10 Scap Pull-Ups
10 Jumping Squats
10 OH Press
Strength
Thruster (3-3-3-3*)
*Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups.
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs + Back
(No Measure)