WOD

Battleship CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice of fun game for 10 Minutes. Get creative! There are many options to choose from, but the best option may be something new that you come up with on your own; your athletes will appreciate your effort at being creative! The objective is to get people moving but laughing/having fun.

Then,

Review

KB Complex from hell

Skill

Metcon (No Measure)

Learn the Kettlebell Snatch x 15 Minutes

*This could pop up again in the future

Metcon

KB Complex from Hell (AMRAP – Rounds and Reps)

20 Minutes on the clock with 1 Kettlebell:

10 Single Arm Russian Swings Right

10 Single Arm Russian Swings Left

8 Single Arm KB Rows Right

8 Single Arm KB Rows Left

6 Single Arm KB Thrusters Right

6 Single Arm KB Thrusters Left

4 KB Front Rack Forward + Reverse Lunges Right

4 KB Front Rack Forward + Reverse Lunges Left

2 Turkish Get-ups Right

2 Turkish Get-ups Left

*Rest as needed between rounds + movements

– Goal: Each round should NOT take longer than 4:00. Go light if needed.

Rx: (53, 35)

L3: (45, 30)

L2: (35, 25)

L1: (25, 16) (or lighter than L2)

Extra Credit

Metcon (No Measure)

*Make up an “extra credit” session you missed from this week

At-Home Metcon

Metcon (No Measure)

20 min walk

At-Home Cool Down

Metcon (No Measure)

Total body Foam Rolling

Worlds Greatest Stretch (https://www.youtube.com/watch?v=C3i3DZYn5YE) x 30 each

Lizard Pose (https://www.youtube.com/watch?v=EXnG9OLM9t8) , x 30 each

Scorpion Stretch (https://www.youtube.com/watch?v=n0GuxxVCqgo) x 30 each

Prayer Stretch (https://www.youtube.com/watch?v=jKeuazvmJEA) x 1:00

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: