Friday- 02/19

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

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