WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 45:00

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Max DB/KB Lunges

1:00 Max Sit Ups

1:00 Max DB/KB Russian Swings

1:00 REST
RX+: Russian Twists

Mod: Bodyweight or odd object lunges/swings

Cash Out

45:00 – 60:00

1a: DB Hammer Curls (3 x submax (each arm))

Score = total reps

1b: Glute Bridge (3 x 20-30)

Use DB/KB if able

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: