Monday – 5/3

The Port – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Single or Double-Unders

10 Banded Good Mornings

10 *slow* Deadbugs

10 Glute Bridge Ups

+ 2 Sets:

8 Empty Bar Bent Over Rows

8e alt. Barbell Single-leg RDL

10 Iron Crosses or Spiderman Rotations

Strength

Deadlift (4 x 5)

Build to the weight you will use in the workout.

Burn Strength

Burn: Metcon (No Measure)

4 Sets:

10 Banded Deadbugs

15 Banded Hamstring Curls

Workout

Metcon (Time)

5 Rounds for Time:

15 Deadlifts (225/155)

25 Sit-Ups

35 Double-Unders


Sara

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