WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Skill

15:00 – 30:00

SKILL: Metcon (AMRAP – Rounds)

EMOM 10:

ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)

EVEN Minutes: 20s Handstand Hold
L2: (15s Handstand Hold)

L1: (20s Overhead KB Hold)

Metcon

30:00 – 45:00

Metcon (AMRAP – Rounds)

EMOM 10:

ODD Minutes: 15 Air Squats

EVEN Minutes: 15 Burpees
L2: (10 Reps of each)

L1: (10 Reps of Air Squat) (6-8 Reps of Burpees)

Cash Out

45:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 10 Mini Band Walks Left + Right

EVEN Minutes: 10 Strict Push-ups
L2: (Box Push-ups)

L1: (DB Triceps Extensions)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: