WOD

Battleship CrossFit – Small Group On Ramp

Warm-up

0:00 – 15:00

Warm-up (No Measure)

Row 500m

then

glute bridge

green mini band walks + squats (front/back/staggered/side/side)

red band shoulder warm up (pull aparts, around the world, pass throughs)

Gymnastics

15:00 – 25:00

Toes-To-Bar (Practice for quality)

Progressions:

Ground

Knees to 90

Knees to Chest

Knees to Elbow

Weightlifting

25:00 – 45:00

Metcon (No Measure)

Front Squat Review

Back Squat Review

Metcon

45:00 – 60:00

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes:

250m Row

10 WBS

5 Burpees

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: