The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
+
30 Mountain Climbers
10 MedBall Ground to Overhead
5e Single Arm Ring Rows
20 Mountain Climbers
10 MedBall Front Squats
5e Single Arm Ring Rows
10 Mountain Climbers
10 Burpees
10 Ring Rows
+ Review the Rope Climb
Strength
A1: Pallof press (4 X 10e)
With a band on the rig at should height, prioritize good ROM and core stability. Do not jeopardize form for a higher band resistance.
A2: Banded tricep push-downs (4 X 15)
Set up a band that allows for full range of motion, but still provides a challenge.
Workout
Metcon (3 Rounds for reps)
AMRAP 5:
40/30 Cal Bike
:30 Wall-Sit
ME Rope Climbs in Time Remaining
Rest 2:00
AMRAP 5:
40/30 Cal Bike
:30 Wall-Sit
ME Wall-Balls in Time Remaining
Rest 2:00
AMRAP 5:
40/30 Cal Bike
:30 Wall-Sit
ME Burpee Touches in Time Remaining
Joey
