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The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
5 x I, Y, T + Strict Press
10 Wall Slides
5e Shoulder Cars
+ Lat and Thoracic Mobility
+ 3 Rounds:
:10 Handstand Hold
1 HSPU Negative
:10 Bottom of HSPU Balance Hold
20 Pulls on the Rower
Skill
Handstand Push-ups (EMOM X 8)
5-10 Kipping HSPU
Burn Strength
Half Kneeling DB Strict Press (4 X 8e)
With the left knee down, press with the right arm. Core engaged and good DB path.
Focus on finish position and locking the pressing arm out at the top.
Workout
Metcon (Time)
3 Rounds for Quality:
1,000/850m Row
1:30 Plank
Rest 2:00 Between Rounds
Score is Total Time.
Caitlin
