Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Box Front Squat (2 Rep Max)
Rest 2:00
– Use a 13-15″ Box
– Beginner: 5 x 5, adding weight if form permits.
Metcon
35:00 – 55:00
Metcon (AMRAP – Rounds)
4 Rounds for quality, but a fast pace:
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round.
Scale loading as needed.
Cash Out
55:00 – 60:00
Xtra: Metcon (No Measure)
5 Minutes of Parasympathetic Breathing
