Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
DB Floor Press (2/4 x 8 )
NEUTRAL GRIP.
** Complete a set of 15 banded face pull aparts between each set of floor press **
Rest 90s.
Metcon
35:00 – 55:00
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
6 HSPU
9 Toes to Bar
12 SDHP (95/65)
** Rest 1:00 between and repeat for 4 Rounds **
* Pick up where you left off each time
RX+: Deficit HSPU (45# plates)
L3: HSPU 1 abmat, knee raises
L2: HRPU, Sit Ups, 80/55
L1: KB SDHP 53/35
Cash Out
55:00 – 60:00
Xtra: Metcon (Weight)
3 x 50m KB Front Rack + OH Carry
As heavy as possible. Switch at turnaround.
