WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 40:00

1: Box Squats (8 x 3 @ 65-70%)

For Speed! Every 60s.

– Parallel box / bench

– Wide Stance

2: Sumo Stance RDLs w. bands pulling forward (3 x 8 )

Rest 90s.

– challenging weight for all 3 work sets

Metcon

40:00 – 55:00

BCF Benchmark #6 (Time)

For time:

100 Double KB Front Rack Lunges (53, 35)
* 10:00 Cap

* Alternating forward lunges (L+R = 2)

RX+: 125 KB Lunges (53/35 – same time cap)

L3: (35/26)

L2: (26/18)

L1: (Bodyweight Lunges or light DBs by their side)

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Banded Hip Flexor Pulls:

4 x 15 each.
Rest 30s.

Address:

Gym permanently closed

Phone Number: