WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Weightlifting

20:00 – 40:00

Glute Hip Thrust (3 / 5 x 5 )

Rest 90s.

– Rx+ with mini band above knees

Metcon

40:00 – 55:00

Batwings (Time)

For time:

45 Calorie Row

30 Deadlifts (225, 155)

30 Lateral Burpees
* Compare to 08/29/19

Stagger start by 4 minutes of not enough rowers available.

L3: (185, 125)

L2: (155, 105)

L1: (20 Calorie Row) (135, 95) (Regular Burpees or Squat Thrusts)

9:00 Cap

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Banded Pull-throughs:

4 x 25. Rest 60s.

– ultra wide sumo stance
Then,

Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: