The Port – CrossFit2
Warm-up
Warm-up (No Measure)
3 ROUNDS
15 Jumping Jacks
10 BB Sumo Good Morning
10 Box Step Overs
5/5 Single Leg Bent Over Row*
*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.
Strength
Metcon (Weight)
3 SETS FOR QUALITY
10/10 Single Leg DB RDL (Athlete Choice, Light)
10/10 Single Leg Glute Bridge-Ups
1:00 Slow Deadbugs
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
5 Deadlifts (315/225)|(225/155)
10 Box Jump Overs (24/20)
15 Sit-Ups
(Score is Rounds + Reps)
KG BB: (143/93)|(100/70)
