WOD

Battleship CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + Thoracic Rotation + toe point

Leg Swing opposite toe to the opposite hand

Carioca

Jumping Jack Shuffle (switch halfway)

90 Degree Hip Rotation

Then,

Review:

– Close Grip Bench Press

– DB Split Squats

– Overhead Squats

Strength

Bench Press

Close Grip. Rest 30s.

DB Split Squats

Rest 30s.

Metcon

Metcon (Time)

4 Rounds for time:

400 Meter Row

15 Overhead Squats (95, 65)

15 Burpees

– 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

Extra Credit

Metcon (AMRAP – Reps)

Glute March x 4:00 for max reps

Cool Down

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

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