WOD

Battleship CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a light set of DBs and complete:

10 DB RDLs

10 DB Front Squats

10 DB Hammer Curls

20s Elbow Plank

8 DB RDLs

8 DB Reverse Lunges (4 each)

8 Double DB Rows

15s Elbow Plank

20 Renegade Rows (total)

10 DB Thrusters

Then,

Review the “Man Maker”

Strength

Sumo Stance RDLs w. bands pulling forward

Perform with TWO DBs. Rest 30s.

KB Hammer Curls

Perform with DB, hammer style. Rest 30s.

Plank

Perform plank complex: Side Plank + Elbow Plank + Side Plank. 4 x 10s + 10s + 10s. Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 ascending reps:

1 DB Man Makers (50, 35)

100 Meter Run

2 DB Man Makers

100 Meter Run

3 DB Man Makers

100 Meter Run

And so on continuing in this fashion..

*Score = highest round completed

L3: (45, 30)

L2: (35, 25)

L1: (30, 20)

Extra Credit

Metcon (Time)

Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.

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: