WOD

Battleship CrossFit – CrossFit

Warm-up

400 Meter Run

20 Walking BW Lunges

20 Abmat Sit-ups

100 Single Unders

20 Air Squats

20 Hollow Rocks

400 Meter Run

Metcon

Run For Your Life (Distance)

AMRAP 20:

200 Meter Run

Rest 30s

– Goal: This is a benchmark workout to test aerobic fitness – find a pace that is sustainable for you.

Alternate Option:

For time:

5k Row

Strength

1a) Barbell Curls: Tabata: 8 x 20s on 10s off.

1b) Abs with Plate Switch: Tabata: 8 x 20s on 10s off.

*This is a 16 round superset of 20s on/10s off – alternate between 1a/1b

Extra Credit

Double Leg Banded Hamstring Curls: 3 x 25. Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: