WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Floor Press (4 x 6 @ 70%)

Close Grip

Rest 90s.

*Between work sets complete 10 DB Hammer Curls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock:

Buy in:

400 Meter Single Arm Overhead KB Carry (53, 35)

Remaining time Max Rounds of:

4 HSPU

8 C2B Pull-ups

15/12 Calorie Row
Rx+:(Strict HSPU)

L3: (HSPU to 1 Abmat) (Regular Pull-ups)

L2: (Push-ups) (Band Assisted Pull-ups)

L1: (Box Push-ups) (10 Ring Rows)

*Sub 200m run if no rowers are open

Cash Out

Metcon (AMRAP – Reps)

Banded Back Complex:

50 Banded Pulldowns

50 Banded Facepull-aparts

50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

Address:

Gym permanently closed

Phone Number: