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)
