WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Shoulder Press (5-4-3-2-1+)

– Build to a 1RM.

Rest 2:00

– Beginner: Perform 6 x 4, working on technique and adding weight if form permits.

Metcon

35:00 – 55:00

Strict Cindy (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows) (Box Push-ups)

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

KB Windmill: 3 x 6 ea.
Rest 30s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: