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
