Battleship CrossFit – CrossFit
Push Press (3RM)
– 5-6 sets to build to a 3RM.
*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets.
Metcon (AMRAP – Rounds and Reps)
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run
Rx+: (25’ HS walk, 2 Legless Rope Climbs)
L3: (Rope Climb with legs)
L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)
L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)
KB Trap 3 Shrugs: 3 x 10 each
Front + Side + Behind Back