WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

1: Bench Press (6 x 6 Building)

Medium grip: Build to a heavy 6 in 6 sets.

Rest 2:00

Goal = 80% of 1RM

– Beginners: Only add weight if form permits.

2: Chest Supported DB Rows (5 x 10 )

Rest 60s.

Metcon

40:00 – 55:00

Metcon (AMRAP – Rounds)

EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups

Minute 3: 15 Wall balls (20, 14)

Minute 4: 15/12 Calorie Row
Rx+: (C2B Pull-ups) (WBS 30, 20)

L3: (95, 65)

L2: (75, 55) (Band Assisted Pull-ups x 10) (14, 10)

L1: (65, 45) (Ring Rows x 15) (10, 8)

Cash Out

55:00 – 60:00

Elbow Out Tricep Extension (3 x 15)

Rest 60s.

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: