The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
1:00 Row
10 Step-Ups – Box Jumps
10 Close Grip Box Push-Ups
Bodybuilding
Metcon (Weight)
3 Rounds:
100ft Farmers Carry AHAP
15 DB Upright Rows
15 DB Lying Rolling Tricep Extensions
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
1,000m Row
50 Box Jump Overs
100 Sit-Ups
500m Row
25 Box Jump Overs
50 Sit-Ups
Every 2:00, not including 0:00, 10 Slam Balls (30/20)(20/15).
If you get all the way through, start back at the top.
Matt
