WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 35:00

Metcon (No Measure)

Gymnastics Skill – Week #2:

EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
Choose 1 Movement to work on

Metcon

35:00 – 60:00

Metcon (Time)

5 RFT:

5 Pull Ups

10 Burpees

15 Sit Ups

*50’ sandbag carry after each round (80/60)
* 16 Minute Cap *

Rx+: C2B PU, 100/80 sandbag carry

L3: Medball carry 50/40

L2: Ring Rows, carry 40/30

L1: 30/20 WB carry

Cash Out

60:00+

1a: Metcon (AMRAP – Reps)

Glute March on a Bench: 3 x 20 (total). No rest.

1b: KB Curls (3 x 20 )

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: