WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 30:00

1A: DB Neutral Grip Bench Press (4 x 8-10)

Rest 30s.

– Take 2-3 “ramp-up sets” then perform 4 challenging sets

1B: Pull-ups (4 x 2)

Weighted Wide Grip Pull-up

Rest 30s.

– Build to a heavy 2

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

Run 200m

1 Rope Climb

10 KBS (53, 35)

Rest 60s

AMRAP 7:

Run 200m

10 Hand Release Push-ups

10 Wall balls (20, 14)
Rx+:(Legless Rope Climbs) (10 HSPU in place of HR Push-ups)

L2: (2 Ground to standing with rope) (35, 25) (Box Push-ups) (14, 10)

L1: (10 Ring Rows per round) (35, 25 Russian Swing) (Box Push-ups) (10, 8)

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated

– this should be 50 continuous reps without stopping.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: