The Port – CrossFit
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
400m Run
Into..
AMRAP in Remaining Time..
10 Scap Pull-Ups
8 Box Step-Ups
6 Walking Lunges w/ Twist
4 Perfect Kip Swings
10 Sit-Ups
Skill
Metcon (No Measure)
3 SETS FOR QUALITY
:45 Bike (Moderate)*
5-8 Strict Tempo Pull-Ups (1111)
:45 Hollow Hold or Tuck Hold
*Increase pace each set.
-1:00 Walking Rest b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
21-15-9
Cal Bike*
Pull-Ups**
-Rest 1:30-
50 Back Rack Lunges (135/95)|(95/65)
-Rest 1:30-
9-15-21
Cal Bike*
Box Jump Over (24/20)
*18-12-9 Alternate Calories
**Option for Strict Pull-Ups
(Score is Total Time)
KG BB: (60/42.5)|(42.5/30)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Lats + Hamstrings
(No Measure)
