Wednesday

19
Apr

Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Step Ups

Into…

2 ROUNDS

5 Push-Up to Pike

5 Up-Downs

5 DB Deadlift*

5 Box Jumps

*Round 2 Perform DB Bent Over Row

Strength

Metcon (Weight)

4 SETS

8-12 Reps DB Bench Press*

20 Seated Banded Rows**

*Start Moderate, build to Heavy.

**Slow and controlled reps.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2-4-6-8-10-8-6-4-2*

Burpee Box Jump Overs (30/24)|(24/20)**

*50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way.

**Option for ‘Crawl Over’

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

(No Measure)