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
