Tuesday- 5/25

The Port – CrossFit

Warm-up

Warm-up (No Measure)

400m Run +

1:00 Couch Stretch Each Side

1:00 Pigeon Each Side

1:00 Spiderman Each Side

+ 2 Rounds w/ a Monster Band:

10e Side to Side Steps

10 Air Squats – Back Squats

10 Bent Over Rows

Strength

Back Squat (6.4.2 X 3 ; Every 2:00)

First set of 6 – 63%

Last set of 2 – 83%

Burn Strength

A: Bulgarian split squats (4 X 10e)

Add weight in the goblet position

B: Metcon (No Measure)

B. 3 Sets:

10 Back Extensions or Superman Lifts

16 Hollow Hold Plate Switches

20 Calf Raises

Workout

Metcon (Time)

For Time:

800m Run

12 Strict Pull-Ups

24 Air Squats

600m Run

10 Strict Pull-Ups

20 Air Squats

400m Run

8 Strict Pull-Ups

16 Air Squats

200m Run

6 Strict Pull-Ups

12 Air Squats


Soleil and Tobi

Start typing and press Enter to search