Battleship CrossFit – CrossFit
Warm-up (No Measure)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point
Leg Swing opposite toe to the opposite hand
Jumping Jack Shuffle (switch halfway)
90 Degree Hip Rotation
– Close Grip Bench Press
– DB Split Squats
– Overhead Squats
Close Grip. Rest 30s.
DB Split Squats
4 Rounds for time:
400 Meter Row
15 Overhead Squats (95, 65)
– Goal: UB Overhead Squats for ALL 4 rounds.
L3: (75, 55)
L2: (65. 45)
L1: (53, 35 Goblet Squats) (10 Burpees per round)
*20:00 time cap
Metcon (AMRAP – Reps)
Glute March x 4:00 for max reps
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.