The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds:
200m Run
10/8 Cal Bike
+ Coach-led Full-Body Dynamic Mobility and Stretching
Workout
“BALL DROP” (Time)
New Year’s Eve!
“Ball Drop”
With a Partner, split however. The whole
workout must be done with 1 Partner
holding onto a Wall Ball in the bear hug
position. Each partner has their own.
600m MedBall Run; done together.
4 Rounds:
36 Wall-Balls
30 Cal Bike
24 Burpees
600m Med Ball Run; done together.
*If at any point one partner is not holding
a WB, drop and complete 10 push-ups each.
Cool Down
Metcon (No Measure)
2 Rounds:
10 Inchworm Push-ups w/ Up and Down Dog
10e Spiderman Rotations
+
1:00 Pigeon Each Side
1:00 Couch Stretch Each Side
2:00 Child’s Pose
