The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row in Z1
+ 2 Rounds:
10 KB RDL
10 Russian KBS
10 Goblet Squats
10 Box Jumps
+ 2 Rounds w/ a positional focus:
:20 Plank Hold
:10 Wall Plank Hold
1-2 Wall Walks
Strength
Metcon (No Measure)
EMOM X15 (For Quality):
Min 1: :45 Wall-Sit
Min 2: :45 Wall Walk Up
Min 3: 10 DB RDL
Workout
Metcon (Time)
1 Round:
1,000m Row
12 Wall Walks
36 Russian KBS
60 Box Jump Overs
