Tuesday – 5/18

The Port – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Monster Band Glute Activation

+ 2 Rounds:

8 Bootstrap Squats

8 Cossack Squats

8 Air Squats

10 Scap Pull-Ups

+ 3 Rounds:

6 Wall Balls

6 Kip Swings – Knee Raises- T2B

6 Plate G2OH

Strength

Back Squat (6.4.2 X 3 ; Every 2:00 )

Week 1

First set of 6 – 60%

Last set of 2 – 80%

Burn Strength

A: Bulgarian split squats (4 X 12e)

Week 1

*if adding weight, 1 KB in goblet position.

B: Metcon (No Measure)

3 sets:

1:00 Plank Hold

12 Side Plank Lifts L

12 Side Plank Lifts R

Rest as needed between sets.

Workout

Port Prep #3 (5 Rounds for time)

5 Rounds:

18 Wall Balls

14t DB Snatches

10 T2B

Rest 1:00 Between Rounds.


Lucas

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