WOD

Battleship CrossFit – Small Group On Ramp

Warm-up

0:00 – 15:00

Warm-up (No Measure)

Jog 400m,

then:

High knees / Butt Kicks

Side Shuffle

Skip for Height / Skip for Distance

Backwards Run

Carioca (left / right)

90 Degree Hip Rotations

Skill

15:00 – 45:00

Metcon (No Measure)

* Air Squat

* Ring Row

* Push-up (and progressions)

* Presses (Strict / Push / Jerk)
Focus on quality / full ROM

Metcon

45:00 -60:00

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes of:

7 S2OH (light)

7 Ring Rows

7 Air Squats

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: