WOD

Battleship CrossFit – CrossFit

Warm-up

Gymnastics

Metcon (Time)

Gymnastics Static Holds

Accumulate 30-60s each:

– L-Sit or Hollow Hold

– Ring Support or Chest Facing Wall Handstand

Metcon

Metcon (AMRAP – Reps)

5 Rounds 30s work/30s rest:

1a) Wallballs (20, 14)

1b) Box Jumps (24, 20)

1c) Double Unders

1d) Russian Twists w. a plate (25/15)

1e) Burpees
*Score = Total Wallballs + Burpees

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Cash Out

KB Curls (3 x 10-12)

KB Curls: 3 x 10-12.

Rest 60s.

Then,

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: