WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: Goblet Squat (4 x 12-15)

Goblet KB/DB Squat.

Rest 30s.

*Add tempo/pause if weight is too light

1B: Russian Twist (4 x 20)

Rest 30s.

Metcon

35:00 – 50:00

Metcon (Time)

For time:

100 Single Arm Overhead KB/DB Lunges
*EMOM (starting at 0:00), complete 5 up downs

* 15:00 Time Cap

*Sub odd object overhead or if needed

L3: 80 Lunges

L2/L1: BW Lunges

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Tabata:

Single Leg Glute Bridges or KB/DB Glute Bridges
Para breathing if time:

10-15 breaths of 3 sec inhale + 1 sec hold + 3 sec exhale + 1 sec hold bottom

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: