Announcements
Last day to complete 22.2 and participate in The Port Open is Monday! If you’re registered for the online Open don’t forget to log in – www.games.crossfit.com – and enter your score by 8pm!
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 in Z1
Banded Shoulder Activation and Mobility
+ 2 Sets:
5 Hover Push-Ups
10t Scorpion Stretches
5 Ring Rows
10 Scap Pull-Ups
Skill
Muscle-ups (EMOM X 8)
L1: 1-2 Strict Ring Muscle-Ups
L2: 2-3 Low Ring Muscle-Ups – Feet below, in front, or just off the ground.
L3: 4 False Grip Ring Rows + 4 Ring Dips, Assisted Dips, or Push-Ups
Workout
Metcon (4 Rounds for reps)
4 Sets:
AMRAP 4:
1 UB Set of Ring Muscle-Ups (Max 5 Reps)
25/20 Cal Bike
ME Wall-Balls in Time Remaining
Rest 1:00 Between
Score is WB each round.
Matt Fiore
