The Port – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
6 BB Deadlifts
6 Hang Muscle Cleans
6 Strict Press – Push Press
10 Box Step-Ups – Box Jumps
As you move through the warm-up, progress both the movements as well as the speed in which are you moving through each round.
+ Banded Shoulder Mobility
Strength
Push Press (Find a Heavy 7-Rep Push Press)
Burn Strength
DB push press (5 X 7; Build or stay across. )
Workout
Metcon (Time)
With a Partner, 5 Rounds Each:
15 Deadlifts (95/65)(75/55)
12 Push Press
9 Box Jumps (30/24)(24/20)
You and your partner choose how you’d like to attack things today. You could rotate 1 round each at a time, by doing 1 movement each at a time, or even by splitting up reps each at a time.
Cool Down
Warm-up (No Measure)
For Recovery:
5:00 Foam Roll Upper Back + Tricep Smash
