The Port
Warm-up
2 Rounds:
10 PVC Pass Throughs
10 PVC Good Mornings
10 Rotations w/ PVC in the Back Rack
+ 2-3 Rounds:
12/10 Cal Row
5 Inchworm Push-Ups
:30 Up-Dog
5 Up-Downs
Strength
EMOM X 10:
E: 15 Sit-ups
O: 1:00 Plank w/ 2 Push-Ups at 0, :15, :30, :45, :60
Workout
Ashley’s Favorite Metcon Test
For Time:
500m Row
20 Burpees Over Rower
400m Row
16 Burpees Over Rower
300m Row
12 Burpees Over Rower
200m Row
8 Burpees Over Rower
100m Row
4 Burpees Over Rower
Rick
