WOD

Battleship CrossFit – CrossFit

Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 Romanian Deadlifts

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover + Split Stretch

10 Lateral Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Goal: Superset of Back Squats/DB Push Press. Use a challenging weight for all sets of PP and build in weight for the Back Squat to a moderate 5.

Back Squat (Build to a challenging set of 5 in 4 sets. Rest 45)

DB Push Press

Rest 45s.

Metcon

Metcon (Time)

For time with a partner:

1500 meter Row

150 Walking OH Plate Lunges (45, 25)

150 G2OH w. a plate (45, 25)

*Goal: Have fun! One person works – split as needed.

Rx+:(Double KB Walking OH Lunges – 53/35)

L3: (35, 15)

L2: (25, 10)

L1: (15, 10) (BW Lunges)

25:00 Time cap

Extra Credit

Banded Pull-throughs: 3 x 30. Rest 60s.

Active Straight Leg Raises x 20 reps each leg.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: