Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Back Squat (1 x 5 @ 55%)
Back Squat (1 x 5 @ 65%)
Back Squat (5 x 3 @ 75%)
Working set. Same weight across all sets.
Metcon
Metcon (Time)
4 Rounds for Time:
16 Overhead Alternating Lunges (95/65 – stationary)
16 Box Jump Overs (24/20)
16 Toes to Bar
* 15 minute time cap *
RX+: OH Lunges (105/75)
Scaling Options:
OH Lunges (65/45) or scale to front rack lunges instead
Knee Raises
Box Step Overs
Cash Out
Xtra: Metcon (Weight)
Barbell Glute Bridge 3 x 8
* Use bench to elevate shoulders if needed
