The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike in Z1
+ 5 min to complete:
30 Banded Pull-Aparts
20 Banded Overhead Press
20 Banded Face Pulls
10 Push-Up to Pike
10 Perfect Renegade Rows (Light)
Hollow Hold in Time Remaining
Strength
Metcon (Weight)
E2MOM X 10:
10 Seated Strict Press (on a box w/ 2 DB’s)
20t Russian Twists
:30 KB Front Rack Hold
Workout
Metcon (5 Rounds for reps)
EMOM X 25:
Min 1: :40 Renegade Rows
Min 2: :40 Bike
Min 3: :40 DB Step-Ups
Min 4: :40 alt. Elevated Plate Push-Up
Min 5: Rest
Chris and Tim
