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

– Devils Press

Strength

Bench Press

Rest 30s, slightly heavier than last week

DB Split Squats

Rest 30s, slightly heavier than last week

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 20s Max Calorie Row

Minute 2: 20s Max Calorie Bike

Minute 3: 20s Max Devils Press (athlete choice of weight)

Minute 4: 20s Max Double Unders

– Goal: hard 20s efforts, but NOT maximal. Score = total Devil’s Press reps

L2: (DU Attempts)

L1: (30, 20 Renegade Rows in place of Devils Press) (Single Unders)

Extra Credit

Metcon (No Measure)

Banded Facepull aparts – Max Reps in 5:00

*Every time you stop complete 15 DB Lateral Raise

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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