CrossFit Portsmouth – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds with a Partner & a WB:
10 WBs – passing ball each rep – don’t let the ball hit the floor!
10 Partner Sit Ups with WB
10 Pike Seated Twists with the WB – pass ball back & forth
:30 WB Plank (feet on wallball) / Partner 2 Hollow Hold – then switch
Mobility
Box Mobility – spiders, lunges, pigeons etc. At the end grab everyone a lax ball and smash your hammies
Strength
Back Squat (3RM w/:02 pause + 2×3@90% w/o pause)
WOD
Metcon (Time)
“An attractive offer”
4 rounds
300m row
15 pull-ups
10 OtB burpees
5 squat cleans (165/115#)
Rest 3:00
Extra Credit
Nose and toes HS hold – 3x:20
L-sit – accumulate 1:00
