WOD

Battleship CrossFit – CrossFit

Warm-up

Gymnastics

Metcon (No Measure)

5-10 Minutes to Practice Handstand Walks and Progressions
* Sub static holds, wall walks, wall run (side to side), shoulder taps, bear crawl

Metcon

Metcon (AMRAP – Reps)

For Total Reps:

* Minute 1: Max Calorie Row

* Minute 2: Max Handstand Walk

* Minute 3: Max Farmer Carry (70s/53s)

* Minute 4: Rest
* Switch stations every minute. Start at different stations if needed.

* Use 4 mat lengths for handstand walk / farmer carry = 1 rep

* Repeat for a total of 4 rounds at each station (16:00 Clock)

Scaling Options:

Sub Wall Walks, Wall Runs,Shoulder Taps, Bear Crawl

Farmer Carry (53s/35s)

Cash Out

Metcon (No Measure)

09/30/18 ROMWOD – 13 Minutes

Address:

Gym permanently closed

Phone Number: