WOD

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.

Address:

Gym permanently closed

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