WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Push Press (6 x 3 @ 55-60%)

Speed Push Press against single strand band (red or black band).

6 x 3 @55-60% of last Friday’s 3RM (not 1RM).

Every 60s.

– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 75% of 1RM.

Metcon

35:00 – 55:00

Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats
* 20:00 Cap *

Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Cash Out

55:00 – 60:00

Rows: Metcon (AMRAP – Reps)

1-Arm DB Rows:

5 x 8-10 each.
Rest 60s between sets.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: