Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Landmine Press (4 x 8 each)
Half-Kneeling. No rest.
* Use blue walls only for landline work
Pull-ups (4 x 6 )
Strict. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
Metcon
35:00 – 55:00
Metcon (Time)
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (10 REPS per movement) (65, 35)
Score = slowest split
Cash Out
55:00 – 60:00
Metcon (No Measure)
Rusin Triset x 2-3 rounds:
Pass through x10
Pass aparts x10
Fave pulls x10
No rest.
Then,
Oscillatory foam roll lats x 60s each.