Wednesday

Three Ships CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

12 Step-Ups

10 Push-Up to Pike

8 Jefferson Curls

6 Deadbugs

Into…

AMRAP x 4 MINUTES

6 Low Box Jumps

6 Pike Push-Ups or Push-Ups

8 Barbell RDL

12 Straight Leg Sit-Ups

Strength

Deadlift (1×5 / 1×5 / 1×5*)

1×5 @65%

1×5 @75%

1×5 @85%

Week 2 of 9

Workout

Metcon (Time)

FOR TIME

27-21-18

Box Jumps (30/24)|(24/20)

18-15-9

Handstand Push-Ups

9-6-3

Deadlifts (315/205)|(225/155)

(Score is Time)

KG BB: (143/93)|(100/70)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

Optional Cool Down

Warm-up (No Measure)

2-3 ROUNDS FOR RECOVERY

10 Cat/Cows

1:00 Seated Forward Fold

1:00 Child’s Pose

(No Measure)