WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Bench Press (6 x 2 @ 90%)

* Warm up to 90%, then complete 6 sets of 2 reps with same weight across all sets

Metcon

Metcon (AMRAP – Reps)

0:30 On / 0:30 Off for 5 Rounds (20:00 clock):

* AKBS (53/35)

* Bench Press (95/65)

* Calorie Row

* Handstand Push Ups
Score = Total Reps

*Only use blue walls for HSPU

* Start at different stations, if not enough rowers / benches

RX+: AKBS (70/53)

Scaling Options:

AKBS (35/26)

Bench Press (empty bar)

Seated KB Press, Box HSPU

Cash Out

Core: Metcon (No Measure)

Tabata Core

* Hollow Body Hold

* Superman Hold
* 8 Rounds Total (0:20 on / 0:10 off)

* Alternate between movements each round

Address:

Gym permanently closed

Phone Number: