The Port – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Foam Roll Smash –
Upper Back, Traps, Biceps, Triceps
+
1:00 Bike
5 Inchworm Push-Ups
10 Spiderman Rotations
1:00 Bike
5 Inchworm Push-Ups
10 Iron Crosses
1:00 Bike
10 Burpee High Jumps
WOD
Metcon (Calories)
5 Sets:
:30 Bike Sprint
100ft Farmer’s Carry
:30 Bike Sprint
50ft Burpee Broad Jump
Rest as needed between rounds.
