The Port – CrossFit
Warm-up
Warm-up (No Measure)
Dynamic Mobility Passes +
PVC Shoulder Mobility
Extended Warm-up
Metcon (No Measure)
With a PVC or Barbell:
200m Nasal Breathing Only Jog
10 Behind the Neck Wide Grip Strict Press
200m Nasal Breathing Only Jog
10 Behind the Neck Wide Grip Push Press
200m Nasal Breathing Only Jog
10 Snatch Balances
Workout
Metcon (Time)
3 Rounds for Time:
400m Run
10 Power Snatches (135/95)(115/75)
Burn sub 16t DB Snatches or 16 American KBS
Optional Finisher
Metcon (No Measure)
4 Rounds:
:30 Plate Hollow Hold
:15 Rest
:30 Plate Bicep Curl Hold
:15 Rest
Tobi
