Announcements
Wodify will be down from 3am – 3pm Sunday. Please register for Sunday classes Saturday night. Thank you!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
:30 Jump Rope
:30 Bar Hang
:30 Band Pull-Aparts
:30 Slam Ball Ground to OH (No Slam)
Strength
Metcon (No Measure)
4 Sets:
4e Rope Pull-Ups or 8 Narrow Grip Strict Pull-Ups
:30 Jump Rope Practice
:30 Hollow Hold
Rest as needed between sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
36 Double Unders
18 Sit-Ups
9 Ball Slams (30/20)
2 Legless Rope Climbs*
* Additional Options:
– 3-4 Rope Climbs
– 10 Strict Pull-Ups (Strict or Banded)
– 10 Barbell Strict Pull-Ups
Sarah
