WOD

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

Address:

Gym permanently closed

Phone Number: