Thursday

3
Jul

Thursday

Three Ships CrossFit – QuickFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Jump Rope

5 KB Deadlifts + 10 Russian Kettlebell Swings

5 Scap Push-Ups + 5 Push-Ups on knees

Workout

Metcon (Time)

2 ROUNDS FOR TIME

125 Double-Unders or 250 Single-Unders

50 Russian Kettlebell Swings

50 Push-Ups

-15:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Bench Dips

20 DB Hammer Curls

25 Banded Pull Downs