WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 35:00

1A: Metcon (AMRAP – Reps)

Rope Climb: 4 x 2
Score = Total Reps

Rest 45s.

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

1B: Metcon (AMRAP – Reps)

Ring Dips:

4 x 10.
Score = Total Reps

Rest 45s Between

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Metcon

35:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

25 Push Press (95, 65)

50 Barbell Rows (95, 65)

75 Hollow Rocks

100 Push-ups
Rx+:(115, 75)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (Box Push-ups) (45, 25)

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Triceps Pushdowns – explosive reps: 4 x 25.
Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: