The Port – CrossFit2
Warm-up
Warm-up (No Measure)
1-2 ROUNDS
8/8 SA KB DL (Light)
8/8 SA KB Russian Swing
10 PVC Pass Throughs
250/200m Row
Into…
2 ROUNDS
10 PVC Scarecrow Snatches*
8 Scap Pull-Ups
8 Kip Swings (Rings or Rig)
8 Ring Rows
*Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows high and outside until elbows are in-line w/ shoulders. Quickly turn and punch the PVC overhead and lock out. Trace the PVC path back to the hips and repeat.
Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice Ring Muscle-Ups*
*See video for suggested progression and skill development
(No Measure)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
5 Ring Muscle-Ups
15 Hang Power Snatch (95/65)|(65/45)
500/400m Row
(Score is Time)
RMU Option 1: Jumping Ring Muscle-Up
RMU Option 2: Burpee Pull-Ups
KG BB: (42.5/30)|(30/20)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Upper Back / T-Spine Roll
(No Measure)
