The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 in Z1
+ 2-3 Rounds:
8e Half-Kneeling Strict Press
6e SA Devil’s Press
4e Iron Crosses
+ Banded Shoulder + Front Rack Mobility
Strength
Push Press (5 X 3 Between 85-95%)
Last set is a Max Effort Set
Burn Strength
A1: Incline Bench Press (4 X 6)
A2: Landmine Rotations (4 X 10t)
Workout
Metcon (AMRAP – Reps)
EMOM X 10:
Min 1: 14 DB Push Press (50/35)(30/20)
Min 2: 20/16 Cal Row
Rest 2:00
AMRAP 4:
3 Devil’s Press
6 Front Squats
Score is total reps from the AMRAP.
