WOD

Battleship CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8:

100 Meter Run

10 KBS (LIGHT)

10 Goblet Squats

10 Abmat Sit-ups

Then,

Worlds Greatest Stretch x 20s each pose

Metcon

Metcon (Distance)

5k Active Recovery Row

*Every 5 Minutes complete:

30s Elbow Plank

30 Single Unders

30 X-Band Walks (15 right/15 left)

Extra Credit

Metcon (No Measure)

5 Minutes of Global Foam Rolling

5 Minutes of Parasympathetic Breathing

At-Home Metcon

Metcon (No Measure)

20 min walk

At-Home Cool Down

Metcon (No Measure)

Total body Foam Rolling

Cooldown

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: