Sunday

6
Jul

Sunday

Three Ships CrossFit – QuickFit

Warm-up

Warm-up (No Measure)

2:00 Bike/Row/Run

Then …

2 ROUNDS

5 Side Plank Rotations/Side*

10 Russian Kettlebell Swings

15 Glute Bridge-Ups

Workout

Metcon (Time)

4 ROUNDS FOR TIME

200m Run

:45 Side Plank (R)

15 American Kettlebell Swings

:45 Side Plank (L)

-14:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

2 SETS

:30 Max Single Arm KB Strict Press (R)

:30 Rest

:30 Max Single KB Strict Press (L)

:30 Rest

:30 Max Single Arm KB Upright Row (R)

:30 Rest

:30 Max Single Arm KB Upright Row (L)

-Rest 1:00 b/t Sets-