The Port – CrossFit
Warm-up
Warm-up (No Measure)
8 sets:
Tabata (:20 on/:10 off)
Cal Bike- Build in intensity each round.
+ 2 Rounds:
5e Single-leg Deadlifts
5 Inchworm Push-Ups
10 Trunk Rotations
+ Banded Hamstring Mobility
Strength
Deadlift (Build to a Moderate-Heavy Single for the day. )
Then take 75% of what you found and complete 6 sets of 3 across at that weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
3.6.9… Power Snatch (135/95)(95/65)
12 Sit-Ups
18/15 Cal Bike
*Snatch reps increase by 3 reps each round.
Coach Ashley
