The Port
Open WOD 21.1 will be announced tonight at 8pm on the CrossFit Games site. Check it out!
Warm-up
5:00 Flow Movement Warm-Up: Coaches Choice
1:00 Couch Stretch Each Side
1:00 Keg Drill
10e Side Lying Windmills
Strength
Core Work
3 Rounds:
10 Superman Lifts
12 Slow Leg Lowers
1:00 Farmer’s Hold
Rest 1:00 Between Rounds.
Workout
EMOM X 10:
E: 12 KBS + 6 V-Ups
O: :45 Cal Bike
Rest 2:00
EMOM X 10:
E: 12 Goblet Squats + 12 Russian Twists
O: :45 Cal Bike
*Score is Total Bike Cals
Cool Down
5:00 Nasal Breathing:
3:00 On a Machine
2:00 Stretching Or Laying Down!
Quini and Eric
