WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (1 x 5 @ 50%)

Deadlift (1 x 5 @ 60%)

Deadlift (1 x 3 @ 70%)

Deadlift (5 x 2 @ 80%)

Warm up to 80% and complete 5 sets of 2 reps with same weight across all sets.

Metcon

** REST 2 MINUTES BETWEEN EACH AMRAP **

A: Metcon (AMRAP – Rounds and Reps)

4 AMRAP:

1 HSPU

1 Deadlift (275/185)

2 HSPU

2 Deadlifts (275/185)

3 HSPU

3 Deadlifts (275/185)

…continue adding 1 rep to each movement after every round
**Please use blue walls for HSPU. Do not use back mural wall **

RX+: Deadlifts (315/215)

Scaling Options:

Deadlifts @ 70-80%

Box HSPU / Seated KB Press

B: Metcon (AMRAP – Rounds and Reps)

4 AMRAP:

1 Toes to Bar

1 Deadlift (275/185)

2 Toes to Bar

2 Deadlifts (275/185)

3 Toes to Bar

3 Deadlifts (275/185)

…continue adding 1 rep to each movement after every round
RX+: Deadlifts (315/215)

Scaling Options:

Deadlifts @ 70 – 80%

Knee Raises

Cash Out

Barbell Glute Bridges (3 x 12)

* Elevated shoulders on bench if needed

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: