Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 40:00
Floor Press (3 / 5 x 5 @ 70%)
Close Grip Floor Press:
% of Last Friday.
Rest 90s.
Metcon
40:00 – 55:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 HSPU
10 Burpee Pull-ups
200m Run
Rx+:(Strict HSPU)
L3: (HSPU to 1 Abmat)
L2: (Push-ups)
L1: (Box Push-ups) (Burpees – no pull-up)
Cash Out
55:00 – 60:00
Xtra: Metcon (AMRAP – Reps)
Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9.
