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