WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Zercher Box Squat (1 RM)

Build to a heavy 1.

Rest 2:00

– Use a 13-14″ Box

Glute Hip Thrust (3/5 x 8)

Rest 90s.

Weighted Step-ups (3 x 10 each )

Using dumbbells

Rest 90s

Metcon

Metcon (AMRAP – Reps)

Farmer Carry: Max 100 Ft. Trips in 7 Minutes (53s/35s)
RX+: 70s/53s

Cash Out

Metcon (AMRAP – Reps)

Single Leg Banded Hamstring Curls: 3 x 30-50 ea.
Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: