Announcements
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
:30 Easy Bike
:30 Moderate Bike
:15 Hard Bike
:30 Moderate Bike
:30 Easy Bike
+ 3 Rounds:
15 Hollow Hold Banded Push-Downs
10 Sit-Ups
5 Push-Up to Pike
Strength
Metcon (No Measure)
4 Sets:
:30 Side Plank Ups L
:30 Rest
:30 Side Plank Ups R
:30 Rest
1:00 Plank DB Pull-Throughs
1:00 Rest
Controlled movement for all three. Not for max reps
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
1 Rope Climb
5 Push-Ups
10/8 Cal Bike
Burn WOD
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
4e Renegade Rows
8 DB Floor Press
10/8 Cal Bike
Lisa and Sandy
