WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

DB Bench Press (2 / 4 x 10)

Slight Decline DB Bench Press: 2/4 x 10.

Rest 30s

Inverted Rows (2 / 4 x 15)

With a challenging load or BW

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

100m Crossbody Carry (53s/35s – switch at turnaround)

10 Pull-ups

5 Dips
RX+: strict pull-ups, strict ring dips

L3: (Band Assisted Dips)

L3: (Strict Band Assisted Pull-ups) (Box Dips)

L1: (10 DB Hammer Curls) (15 Banded Triceps Pushdowns per round)

Cash Out

Metcon (AMRAP – Reps)

3 Rounds:

Banded pass through x 10

Face Pull Apart x 10

Banded pull apart x 10

Address:

Gym permanently closed

Phone Number: