Battleship CrossFit – CrossFit

Warm-up

Gymnastics

Metcon (AMRAP – Reps)

8-10 Minutes to Review and Practice Pistol Squats and Progressions. Try to accumulate 20-30 quality reps at your level:

Level 1: Pistols to box/bench/wall ball. Stand on plates if needed. Choose a height that is challenging.

Level 2: Pistols with one leg wrapped around back of ankle

Level 3: Unassisted Pistol squats

Level 4: Weighted Pistol Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

6 HSPU

9 Toes to Bar

12 KB Goblet Squats (53/35)

*100m Run Between Rounds*
RX+: Alternating Pistol Squats

Scaling Options:

Wall Walks (2), Seated KB Presses

Knee Raises

Goblet Squats (35/26)

Cash Out

Metcon (No Measure)

08/24/18 ROMWOD (14 Minutes)