WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: Goblet Squat (4 x 15)

1 1/4 KB/DB Goblet Squats

Rest 30s.

1B: KB Rows (4 x 10 each )

Rest 30s.

Metcon

35:00 – 55:00

Metcon (5 Rounds for time)

Every 3:00 for 5 Sets (15:00 Clock):

12 Single Arm DB/KB Clean & Jerks (total)

12 DB/KB Goblet Lunge

12 Jumping Air Squats
Score = EACH round for time.

No rest between intervals.

Cash Out

55:00 – 60:00

Xtra: Metcon (No Measure)

Bird Dogs: 3 x 5 each

+ 10 Glute Bridges between sets of Bird Dogs.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: