The Port – CrossFit
Warm-up
AMRAP 5:
5 Cal Bike
:20 Plank or HS Hold
5 Hover Push-Ups
10 Scorpions
+ 3 Rounds w/ a Band:
10 Pass-Throughs
10 Pull-Aparts
10 Push-Aparts
10 Lying Shoulder Rotations w/ a Plate
Strength
Bench Press (5×3)
Across @ 31X1 Tempo
Burn Strength
DB Bench Press (5 X 6)
Across @ 31X1 Tempo
Workout
AMRAP 13:
9/7 Cal Bike
8 Handstand Push-Ups
7e Renegade Rows
Burn WOD
AMRAP 13:
9/7 Cal Bike
8 Seated DB Strict Press
7e Renegade Rows
