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)