Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Push Press (5-4-3-2-1+)
– Build to a 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
Chest Supported DB Rows (4 x 15)
Metcon
Metcon (Time)
For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap
Cash Out
Metcon (AMRAP – Reps)
Banded OH Triceps Extensions: 4 x 15. Rest 60s