Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 SETS (8:00 CAP)

1:00 Row

10 Samson Lunges

8 Alt. Groiners

8 KB Deadlifts *

10/10 Single Leg Glute Bridge-Ups

* KB Deadlifts Switch to Russian KB Swings for Sets 3/4

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

10 Alt. Tempo Pistol Squats (2020)*

1:00 Row (EZ)

*Use a post or upright if needed to control the descent and ascent.

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK x 4 SETS

25 Russian KB Swings (70/53)|(53/35)

25/20 Cal Row

Max Air Squats or Alt. Pistol Squats in time remaining…

-Rest :30 b/t Sets-

(Score is Reps)

KG KB: (32/24)|(24/16)