Category: WOD

Wednesday April 8

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 50:00 Metcon (AMRAP – Rounds and Reps) AMRAP 25: 12 Hang Power Cleans (135/95 BB, 50/35 DB, 80/60 Sandbag) 50 Double Unders 400 Meter Run **Rest 60s (on your own)***If using DB/KB, 6 HPC per side Sc weight as needed. Run roughly 2 minutes …
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Tuesday April 7

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Push Press (EMOM x 10, Complete 3-5 Reps) BB, Sandbag or DB/KB Metcon 35:00 – 50:00 Metcon (AMRAP – Rounds and Reps) 10-min. AMRAP: 10 air squats 9 DB/KB snatches, right arm (50/35) 10 HRPU 9 DB/KB snatches, left arm (50/35)SC: Lighten load …
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Monday April 6

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Barbell Glute Bridges (6 x 10-15 Reps) E2MOM for 12 Minutes RX+: Elevate shoulders if able Sub sandbag or DB/KB or use mini band Metcon 35:00 – 50:00 Metcon (Time) For Time: 10-20-30 Burpee + American KBS (53/35) Alt. Goblet Step Ups (53/35)* …
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Sunday April 5

Battleship CrossFit – CrossFit Metcon Metcon (No Measure) 20 min walk Cool Down Metcon (No Measure) Total body Foam Rolling Worlds Greatest Stretch x 30 each Lizard Pose x 30 each Scorpion Stretch x 30 each


Saturday April 4

Battleship CrossFit – CrossFit Warm-up 0:00 – 20:00 Metcon 20:00 – 50:00 Metcon (Time) 10 Rounds for Time: 5 Thrusters (135/95) / Sandbag (80/60) 5 Burpee Over Bar / Bag 100m BB/Bag Carry (or 1min hold/march)* 25:00 Cap * RX+: BB or Sandbag Clusters (Sq cln + thruster) L3: Thrusters (115/75) L2: KB or DB …
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Friday April 3

Battleship CrossFit – CrossFit Warm-up 0:00 – 15:00 Strength 15:00 – 35:00 Floor Press (8 x 4-6) Barbell, Sandbag or DB floor press Rest 30s. Metcon 35:00 – 55:00 Metcon (AMRAP – Reps) AMRAP 15: 200m Run 20 Deadlifts (135/95) 20 AKBS (53/35)Sub: Sandbag Sumo DL (80/60) Cash Out 55:00 – 60:00 Metcon (AMRAP – …
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Address:

7521 Holley Circle, Panama City Beach, FL 32408

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