The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Foam Roll or Lax Ball Lats, Traps, Upper Back.
+ Banded Lat and Shoulder Stretches.
2 Rounds:
200m Run
10 Scap Pull-Ups
5e Single Arm Ring Rows
5 Burpee Box Jumps
Strength
Strict Pull-Up (4 X 4)
Not going for a ton of volume today but perfect full ROM strict pull-ups. To add more of a challenge, make them C2B, add a pause, or slow down the eccentric.
Banded Lat Pull-Down (4 X 15)
These will be done seated today with two identical bands attached to the rig and through a PVC pipe. Engage the muscles through the lats and back as you pull your elbows back and down and the PVC to your chest.
Workout
Metcon (Time)
“Gilbert Baker”
Accumulate 6 Min in a Hang Hold.
Each time you drop from the bar, perform the following before hopping back up to accumulate more time.
1st Drop:
800m Run
20 Burpee Box Jumps
2nd Drop:
600m Run
20 Burpee Box Jumps
3rd Drop:
400m Run
20 Burpee Box Jumps
4th and all Additional Drops:
200m Run
20 Burpee Box Jumps
Modification Options:
Hold:
Farmer’s Hold
Weighted Plank
Run:
Row or C2 Bike
Burpee Box Jumps:
Burpee Step-Ups
Up-Down Step-Ups
