The Port – NCMETCON
Warm-up
EMOM X9
Min 1 – :45 Bike;
increase each round
Min 2 – :30 Air Squats – WB Front
Squats – Wall Balls
Min 3 – Stretch;
Inchworm push-ups
Spiderman rotations
Iron crosses
Workout
Metcon (AMRAP – Reps)
Partner WOD!
AMRAP 18:
12/10 Cal Bike
24 Wall Balls
36 Double Unders
*You go, I go.
Burn sub :30 jump
rope, mountain climbers,
or plate touches.
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-
