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WOD

Friday 10/23

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

2 rounds

10 banded good mornings

Monster walk down-back

10 banded glute bridges

Into…

2 rounds:

10 BB Deadlifts

10 V-ups

10 Kip swings

Strength

Deadlift (1×3)

Build to a Heavy 3-Rep Deadlift

Burn Strength

Burn: Metcon (Weight)

4 Sets for Quality

10 DB RDLs *slow and controlled

8e Split Stance Row

1:00 Farmers Carry Hold

Workout

Metcon (Time)

FOR TIME

21-18-15-18-21

DB Deadlift (50/35)|(35/20)*

Toes to Bar

*Both heads of each DB must touch the ground each time.

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What is CrossFit?

The Port’s Coaching Team

  • Sophie
    Sophie Owner / Trainer
  • Justin
    Justin Head Trainer / Coach Development Leader
  • Ashley
    Ashley Coach
  • Kristi
    Kristi Coach
  • Ty
    Ty
  • Tom
    Tom Coach
  • Kayla
    Kayla
  • Chad
    Chad Coach
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