Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Bench Press (5-4-3-2-1+)
Rest 2:00
– Build to a 1RM (3-4 singles above 90%)
– Beginner: Bench Press: 5 x 5, adding weight if form permits.
Metcon
Metcon (AMRAP – Reps)
0:30 On / 0:30 Off for 5 Rounds (20:00 Clock):
Minute 1: Max Rep HRPU
Minute 2: Max Calorie Row
Minute 3: Max Rep KB S2OH (53s/35s)
Minute 4: Max Rep Alt KB step Ups (24/20)
Score = Reps+ Calories
RX+: HSPU
L2: KB 35/26
L1: KB 26/18, elevated push ups
Cash Out
Rollback Tricep Extensions (4 x 15)
Rest 60s.
– Same weight as last week.
