Tuesday

7
Oct

Tuesday

Three Ships CrossFit – CrossFit

Workout

Metcon (AMRAP – Rounds and Reps)

With A Partner…

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Each partner completes the row before the increase.

*P1 sets the pace with a row, While P2 AMRAPs Up-Down and Pull-Ups.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.