The Port – NCMETCON
Warm-up
Warm-up (No Measure)
3 Rounds:
3 Up-Downs
3 Burpees
10 Down Dog Toe Touches
+
3 Rounds:
10 KBS
10t Reverse Lunges
Strength
Metcon (No Measure)
EMOM X 12
1- :30 Crossbody Hold*
2- 10 Slow RDL’s
3- :30 Crossbody Hold
4- 12t Front Rack Lunges**
*One KB Held Overhead, the other
KB held in the suitcase position
**Both KB’s in the Front Rack
position, everyone stepping forward today
Workout
Metcon (Time)
FOR TIME
10 Devil’s Press (50/35)
20 Box Jumps (24/20)
30 Toes-to Bar
20 Box Jumps
10 Devil’s Press
