WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 30:00

Warm up + Review and Set Up for GOAT WOD

Metcon

30:00 – 50:00

Metcon (AMRAP – Rounds)

“GOAT WOD”

EMOM 20:

ODD MINUTES: GOAT #1

EVEN MINUTES: GOAT #2
30-40s of quality work on each minute.

Focus on quality, not speed today.

Ideas:

Light Oly Work

Gymnastics Static Holds

Gymnastics Movements

Cyclical Work (row, run, bike)

Double Unders

Body Composition Work

Cash Out

50:00 – 60:00

Metcon (No Measure)

Buns and Guns Tabata

8 x 20s work/10s rest:

1a) Glute Bridge

1b) Banded Hammer Curls

Address:

Gym permanently closed

Phone Number: