The Port – CrossFit
Warm-up
Warm-up (No Measure)
2-3:00 Foam Roll
+
3 Rounds:
:30 Work / :10 Rest
Row
Bar Hang – Scap Pull-Ups
Plate G2OH
Push-Up to Pike
+
Seated Wall Slides and Shoulder Rotations,
Banded Hollow Pull-Downs
Strength
A1: Strict Pull-Up (4 X 5-7 Strict Pull-Ups)
*Add weight if possible.
A2: Ring Dips (4 X 5-7 Strict Dips)
Options:
– RX Ring Dips
– Box, DB or GHD Handle Dips
– Ring Push-Ups
Burn Strength
A1: Foot-Assissted Pull-ups (4 X 10-12)
Begin by kneeling on the ground with arms reaching straight up to the barbell that resting on the rack. From here, pull your chin straight up over the bar using your feet as much or as little as you need.
A2: Bench Dips (4 X 12-15)
Workout
Metcon (AMRAP – Reps)
EMOM 20:
Min 1+2: Max Cal Row
Min 3+4: Max AMRAP
5 C2B
10 Slam Balls
15 Sit-Ups
Min 5: Rest
Score is Total Row Cals + Reps in AMRAP across all 20 Minutes.
Start where you left off, each time you get to the AMRAP.
Alternative AMRAP:
5 Banded or Jumping C2B
10t Jumping Lunges
15 Sit-Ups
Chuck
