The Port/h2>
Warm-up
Coach-led Rowing Technique
Warm-Up + 500/400m Easy Row
+
10 Floor Scrapers
10 Air Squats
10 Cossack Squats
10 Spiderman Lunge Rotations
5 Inchworm Push-Ups
10 Scap Push-up to Pike
10 Scorpion Stretches
+ 1:00 Couch Stretch Each Side
Extended Warm-up
3 Rounds at a “moderate-fast” pace:
6 Wall-Balls
6 Calorie Row
Workout
2021 CrossFit Games Individual Quarterfinals – Test 3:
120 Wall Balls
120 Cal Row
Split into however many rounds and reps as you’d like to get the work done.
15 min time CAP.
Post-Wod Accessory
3-4 Sets:
200m Easy Jog
:20-:30 Ring L-Sit Hold
12 Barbell Bent Over Rows
