WOD

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

Address:

Gym permanently closed

Phone Number: