The Port – CrossFit
Warm-up
Warm-up (No Measure)
Coach-led Full Body Dynamic Mobilty w/ a focus on the hamstrings, hips, and lower back.
+ 2 Rounds:
8 Hollow Hold Banded Push-Downs
8 Banded Deadbugs
10 Banded Pull-Throughs
:30 Chin-up Grip Hang
+ 3 Rounds:
5 Bar Facing Burpees
5e Cossack Squats or Reverse Lunges
Skill
Metcon (No Measure)
EMOM x 8:
E: 5 Strict T2B + :20 Hollow Body Hang
O: 12t *light* Cossack Squats
Burn Strength
Metcon (No Measure)
EMOM X 8:
E: 10 Banded Hollow Push-Downs
O: 6e Front Foot Elevated Split Squats
in the Suitcase Hold Position
WOD
Metcon (Time)
4 Rounds:
15 T2B
15 Deadlifts (225/155)(155/105)
15 Bar Facing Burpees
Burn WOD
Metcon (Time)
4 Rounds:
15 OH Plate Sit-Ups
15 Dumbbell Deadlifts
15 Burpees
Chris
