The Port – NCMETCON
Warm-up
Warm-up (No Measure)
3:00 Lax Ball Smash Feet/Calves
20 Calf Raises
20 Toe Raises
+ 3 Rounds:
200m Row
10 Air Squats
5 Burpees
Strength
Metcon (Time)
10 minutes to complete
“Flight Simulator”
Each double under set must be finished unbroken before you can move onto the next set. Choose one of the levels below.
Level 1: 5-10-15-20-15-10-5
Level 2: 15-30-45-60-45-30-15
Level 3: 25-50-100-50-25
Workout
Metcon (AMRAP – Reps)
EMOM X 16:
Min 1- :30 Row Sprint
Min 2- :30 Burpees Over Rower
Min 3- :30 Russian Twists
Min 4- :30 Wall-Sit
Score is row cals + burpees only.
