The Port – NCMETCON
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Air Squats
10 Scap Push-Ups
10t Push-up to Side Plank
10 Down Dog Toe Touches
+
1:00 Couch Stretch Each Side
1:00 Down Dog
:30 Up Dog
+ 2 “Rehearsal” Rounds:
8 Wallballs
8t Lunges
8t Renegade Rows
WOD
Metcon (4 Rounds for reps)
4 Rounds w/ a Partner:
:45 Work/ :15 transition time at each station. One partner works while the other partner holds, then switch, then move on to the next movement.
Wall Balls – Farmer’s Hold
Single DB Lunges – Bar Hang
Renegade Rows – Hollow
Post-Workout Strength
Metcon (No Measure)
3-4 Rounds:
A1. 1-2 Minutes of Handstand Hold
Practice
A2. 1 Set:
6 Ring Dips or 10 Perfect Push-Ups
15e Banded Leg Extensions
Ralph
