WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

** SUPERSET **

A: Close Grip Floor Press (5 x 5 )

Add weight each set

Rest 45s

B: Close Grip Chin Ups (5 x 5 )

Adv: Add weight

Int: Bodyweight

Beg: Partner Assisted

Rest 45s

Metcon

Metcon (Time)

For time:

100 Hand Release Push-ups

100 DB Renegade Rows (total) (50s / 30s)

100 DB Single Arm Push Press (50s / 30s) (total – Neutral Grip)

100 Abmat Sit-ups
Rx+: 50 Strict HSPU for HR Push-ups

L3: (40s/20s)

L2: (75 Box Push-ups) (30s/20s) (75 Abmat Sit-ups)

L1: (50 Box Push-ups) (20s/10s) (50 Abmat Sit-ups)

* 18:00 Time Cap *

Cash Out

Metcon (AMRAP – Reps)

Reverse Hypers (on GHD) 2 x 25

OR

Supermans: 2 x 50.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: