The Port – NCMETCON
Warm-up
Warm-up (No Measure)
3 Rounds
6 Scap Pull-Ups
6 Scap Push-Ups
10 Alt. SL V-Ups
10t Step-Ups
Gymnastics
Metcon (AMRAP – Reps)
4 Sets
5-7 Strict T2B or Knees to Chest
7e Single Leg Squat Progression
Burn Strength
Metcon (No Measure)
3 Rounds
12 Lying Leg Lowers
10 Body Saws
:45 Wall-Sit
Both movements are done slow
and controlled.
Workout
Metcon (AMRAP – Rounds and Reps)
Partner WOD!
AMRAP 9:
12 Box Jumps
8 T2B
6 DB Box Step-ups
Rest 2:00. Repeat.
Let’s all make sure we have something we can jump on to today for box jumps, and save step-ups for later in the workout where we will be using one dumbbell.
I go, you go style with your partner for 9 minutes. Rest 2 minutes, then pick up where you left off for another 9 min. Goal, as always, is to get the same score or better in the second AMRAP.
Burn WOD
Metcon (AMRAP – Reps)
EMOM X 16
1. 10t Goblet Reverse Lunges + 8 Tuck-Ups
2. 150m Ski
3.10 Goblet Squats + 6 Box Jump, Step Down
4. Rest
