The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Calf Raises
10 Toe Raises
5e Windmills
5e Push-Up + Rotation
:30 Jump Rope
+ Banded Ankle, Banded Spiderman, Banded Distraction
+ 3 Rounds w/ a barbell or PVC:
5 Strict Press
:10 Dip Hold
5 Dip and Drives
5 Push Press
Strength
Push Press (5×5)
Between 70-80%
*Last set is a Max Effort Set
Burn Strength
Metcon (Weight)
4 Sets:
8 DB Strict Press
10 DB Curls
12 Lateral Raises
15 DB OH Tricep Extensions
Rest as needed between movements and rounds.
Workout
Metcon (Time)
For Time:
84 – 60 – 36
Double Unders
42 – 30 – 18
DB Hang Clean and Jerks (total)
21- 15 – 9
Burpees
Burn WOD
Metcon (Time)
4-5 Rounds:
8 Burpee Plate Hops
:40 Front Rack Hold
16 DB Hang Clean and Jerks
Fisher
