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The Port
Warm-up
Foam Roll Lats, Traps, Quads, Hips
3 Rounds:
1:00 Any Machine
20t Lunges
8 Ring Rows
Additional OH Mobility Prep
Skill
Pull-ups
Spend 10 Minutes on –
Kipping Pull-Ups and Kipping C2B
Butterfly Pull-Ups and Butterfly C2B
Burn Strength
A1: Banded Lat Pull-Down (4 X 15)
A2: Banded tricep push-downs (4 X 15)
Set up a band that allows for full range of motion, but still provides a challenge.
CrossFit Games Open 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
CrossFit Games Open 16.1 Scaled
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Rachel
