Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Strength
15:00 – 35:00
1A: Bent Over Row (4 x 8-10)
2 second hold at top
Mod: DB (each arm)
1B: Dips (4 x 15-20)
Using chair/couch, etc.
RX+: 2s Eccentric
Rest 45s
Metcon
35:00 – 55:00
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 Minutes:
2-4-6-8-10…etc.
Single Arm Alt Devil Press (50/35)
20 Double Unders
** REST 2 MINS **
AMRAP in 5 Minutes:
2-4-6-8-10…etc.
Single Arm DB Burpee DL (50/35)
20 Double Unders
Switch arms as needed
Mod – DU attempts or 40 Singles
Cash Out
55:00 – 60:00
Xtra: Arnold Press (Accumulate AMRAP in 3:00)
Switch arms as needed
