WOD

Battleship CrossFit – CrossFit

Warm-up

Gymnastics

T2B: Metcon (AMRAP – Reps)

Toes to Bar Practice:

Accumulate Quality Volume in 7 Minutes.

Rest as needed between sets.
Goal:

Advanced athletes: 50-75 reps

Intermediate: 30 reps

Beginner 15-20 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Reverse Lunges Right

4 KB Front Rack Reverse Lunges Left

2 Turkish Get-ups Right

2 Turkish Get-ups Left
Score = total rounds + reps

*Rest as needed between rounds + movements

Rx:(53, 35)

Scaling Options:

L2: (35, 26)

L1: (26,18)

Cash Out

Metcon (AMRAP – Reps)

Single Arm Banded Pushdowns

3 x 30-50 each
Rest 30s between sets.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: