WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Gymnastics

15:00 – 30:00

A: Metcon (Time)

Handstand Hold

3 x 20s.
Rest 40s.

– Adv: Freestanding

– Beg: Wall Walks 3 x 3

Wall Walks

B: L-Sit (3 x 20s)

Rest 40s.

– Adv: Ring Supported

– Beg: Bent Knee L-Sit Hold

Metcon

30:00 – 55:00

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: Banded PU, 5 Push Ups

L1: (Ring Rows) (Box Push-ups)

Warm-up

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded OH Tricep Extensions

3 x 15-20
Rest 60s.

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