Battleship CrossFit – CrossFit
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.