The Port – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
+ 3 Rounds:
10 Band Pull-Aparts
10 Band Push- Aparts
10 Banded Upright Rows
5 Band-Resisted Push-Ups
Strength
A1: Ring Rows (4 X 8-10)
Foot-elevated.
A2: DB bench press (4 X 8 )
WOD
Metcon (Time)
4 Rounds:
400m Run
20 Bodyweight Lunges
40 Double Unders
6 Strict Pull-Ups
Pat
