WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1 x 5 @ 55%)

Front Squat (1 x 5 @ 65%)

Front Squat (1 x 3 @ 75%)

Front Squat (1 x 2 @ 85%)

Front Squat (4 x 1 @ 95%)

* Rest 0:90 – 2:00 between each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

2-4-6-8-10-12-14-etc.

Alternating Front Rack Lunges (105/75 – stationary)

Box Jump Overs (24/20)

1-2-3-4-5-6-7, etc.

Strict Pull Ups
* Continue going up by 2 reps each round for lunges and box jump overs and by 1 rep each round for pull ups until time is up.

RX+: Lunges (135/95)

Scaling Options:

Lunges (95/65)

Ring Rows or Strict Banded Pull Ups

Cash Out

Xtra: Metcon (AMRAP – Reps)

Seated Banded Leg Curls

Accumulate 100-125 Total Reps
* Seated on box, use a green or purple band with both legs at the same time.

* Be sure to maintain tension throughout movement.

Address:

Gym permanently closed

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