The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 in Z1
+ 2 Rounds:
10 Cat Cows
10 Banded Deadbugs
10 Banded Hollow Hold Pull Downs
Up-Dog, Spiderman Lunge, Pigeon.
+ AMRAP 6:
3 Burpees
6 t alt. DB Snatches
9 Kip Swings – Knee Raises – T2B
(evolving each round)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
100 Burpee Buy-In
+
AMRAP in Time Remaining:
18t DB Snatch
9 Toes-to-Bar
10min CAP on the Burpees.
Not with a Partner today! Get after this one solo and we will see you Saturday for fitness with a friend.
Burn WOD
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
10 Burpees
20 Sit-Ups
Rest 2:00
AMRAP 8:
20t DB Snatch
12/10 Cal Ski or Bike Erg Cals
Finisher
Metcon (Weight)
Choose one of the following based on what you need to work on the most.
A.
4 X 10e Bulgarian Split Squats
B.
EMOM X 8:
:30 on/:30 off – A. Bike
C.
3 X 4-6 Strict Ring Dips
3 X 6 SA DB Bent Over Rows
Candice, Lisa, Trish
