WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 30:00

Metcon (No Measure)

Gymnastics Skill – Week #3

EMOM 10:

ODD Minutes: 30s of Skill Work

EVEN Minutes: 30s Hard Effort Rowing or Bike
Choose 1 Movement to work on 5 minutes

Metcon

30:00 – 55:00

Metcon (20 Rounds for time)

EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 100 Meter Run
Scale as needed to have 0:20+ seconds of rest each round.

Cash Out

55:00 – 60:00

KB Curls (3 x 20)

Metcon (AMRAP – Reps)

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

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: