The Port – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog +
Dynamic Warm-Up and Flow Stretching
+ 3 Rounds:
8e Half-Kneeling Arnold Press
:20 Hollow Hold
Workout
Metcon (Time)
4-5 Rounds:
200m Run
20 Sit-ups
250/200m Row
10 HSPU
Accessory work
L-Sit (Accumulate 2:00)
Cool Down
Warm-up (No Measure)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Fisher
