Battleship CrossFit – CrossFit

Warm-up

Weightlifting

1: Bench Press (8-6-4-2)

Rest 90s.

– Add weight each set building to a challenging double.

2: Metcon (AMRAP – Reps)

Ring Pull-ups: 4 x 5
Rest 60s.

– Adv: add weight

– Int: Bodyweight

– Beg: Partner Assisted

3a: Barbell Row (4 x 10)

Rest 30s

3b: Metcon (AMRAP – Reps)

Banded Triceps Pushdowns:

4 x 15
Rest 30s.

4: Metcon (AMRAP – Reps)

DB Lateral Raises:

3 x 15
Rest 60s.

Cash Out

Metcon (No Measure)

Double Alternating Tabata: 4 x 20s on/10s off:

Side Plank (alternate sides each time)