The Port – NCMETCON
Warm-up
Warm-up (No Measure)
Rowling!
Round 1: Sit-ups
Round 2: Push-ups
Round 3: Air Squats
Round 4: Plank Hold in seconds X 2
Workout
Metcon (Time)
Partner Chipper:
3 Rounds:
80/70/60 Cal Row
60 KBS (70/53) (53/35)
40 Sit-ups
20 Goblet Squats
Time Cap: 32 min
Accessory work
Metcon (No Measure)
Post-WOD Core Work:
TABATA Hollow Holds
Snow Day WOD
Snow Day (Time)
6 Rounds for Time:
15 Burpees
20 Air Squats
50 Double Unders, Single Unders or Mountain Climbers
20 Sit-ups
15 Lunge to Step Up
