The Port – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8:
:30 Row @ 70%
5e SA Bent Over Rows
10 Single DB Good Mornings
5e Side Plank Rotations
Strength
Metcon (No Measure)
4 Sets for Quality:
10 Barbell Pendlay Rows
10 Seated Goblet Good Mornings
:30 Side Plank Each Side
Workout
Metcon (Time)
Partner WOD:
“Row Our Boat”
600m – 500m – 400m – 300m – 200m (Each)
One Partner rows at a time. You go, I go. While one partner is rowing, the other partner is working through the following
AMRAP. When you switch, pick up in the AMRAP where your partner left off. Goal here is to move at your 75-80% pace.
AMRAP:
12t SA Devil’s Press (40/25)(35/20)
12t Renegade Rows
12t SA DB Thrusters
*Score is total time it takes to complete the rowing.
Finisher
Metcon (Calories)
For Time:
40-30-20-10
Russian Twists
:30 Bike Sprint @ 85% After Each Set.
