Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Push Press (6 x 2 @ 65-70%)
1) Speed Push Press against single strand band: 6 x 2 @ 65-70% of Friday 02/08/19 (3RM)
– Every 90s.
– Beginner: 5 x 5, no band. Rest 90s.
– If you’re not using bands perform all sets at 85% of 1RM, every 2:00.
Metcon
Metcon (Time)
5 RFT:
400m Run
15 T2B
9 HSPU
Rx+:(Strict HSPU)
L3: (HSPU to 1 Abmat)
L2: (Knee Lifts) (Box Push-ups x 12 per rd)
L1: 200m Run (Abmat Sit-ups) (Box Push-ups x 8 per rd)
* 21:00 Cap *
Cash Out
KB Curls (4 x 10)
KB Hammer Curls
Rest 60s.
*Between sets complete 30 Banded Pull-aparts with an underhand grip.