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
