WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (Heavy Single with 1 Second Pause)

Work up to a heavy single with a 1 second pause in the bottom.

Compare to 07/18/18

Metcon

Metcon (Time)

For Time:

4 Rounds of Sit Up “Cindy”

20 Alternating Front Rack Lunges (95/65)

3 Rounds of Sit Up “Cindy”

20 Alternating Front Rack Lunges (95/65)

2 Rounds of Sit Up “Cindy”

20 Alternating Front Rack Lunges (95/65)

1 Round of Sit Up “Cindy”

20 Alternating Front Rack Lunges (95/65)
** 20 minute time cap **

Sit Up Cindy =

5 Pull Ups

10 Push Ups

15 Ab Mat Sit Ups

RX+: Lunges (105/75)

Scaling Options:

Banded Pull Up or Ring Rows

Knee Push Ups

Lunges (80/55)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: