WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 -35:00

A: Floor Press (5-4-3-2-1+)

Rest 2:00

– Build to a 1RM.

– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.

Metcon

35:00 – 45:00

Heart Breaker (AMRAP – Rounds and Reps)

AMRAP 8:

15 Push Press (115, 75)

15 SDHP (115, 75)
L3: (95, 65)

L2: (75, 55)

L1: (65, 45)

*Beginner:

AMRAP 8:

10 SDHP (35, 25)

15 Russian KBS (35, 25)

20 Mountain Climbers (total)

Rest 60-90s after each round

Cash Out

45:00 – 60:00

Metcon (No Measure)

Double Alternating Tabata: 8 x 20s work/10s rest.

1a) Banded pull-aparts

1b) Wheels on the Bus
*Superset

Address:

Gym permanently closed

Phone Number: