WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 35:00

Metcon (AMRAP – Rounds)

EMOM 12:

MINUTE 1: 20s Hollow Hold

MINUTE 2: 20s Handstand Hold

MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip.

MINUTE 4: 50 Ft. Bottoms-up KB Carry each side
Rx+:(20s Handstand Walking for interval #2)

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

14 AMRAP with a partner:

100 Air Squats

80 Calorie Row

60 AKBS (53/35)

40 Box Jumps (24/20)

20 Burpees
RX+: 10 Strict HSPU after Burpees

* Sub 800m run if not enough rowers available

L2: 35/25 KBS

L1: 35/25 KBS, Step Ups

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Facepull Aparts

4 x 25
Use a light band

Pull band apart @ end ROM

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: