The Port – CrossFit
Warm-up
5X Lunge + Lunge + Air Squat
5 Inchworm to Spiderman Rotation Each Side
5X Lunge + Lunge + Air Squat
5e Glute Bridges Each Side
5e Trunk Rotations
5X Lunge + Lunge + Air Squat
+ Ankles, Lunge & Pigeon Mobility
Strength
Back Squat (5.3.1 X 3 ; Every 1:30)
First set of 5 – 75%
Last set of 1 – 95%
Burn Strength
A: Banded Hip Bridge (4 X 12 @ 31X2 Tempo )
B: Reverse Lunge to Step-Up (3 X 8e )
Option to add weight.
Workout
5 Rounds for Time:
15 Thrusters (75/55)(65/45)
5 Bar Muscle-Ups*
*Or:
8 C2B
8 Pull-Ups
8 Strict Pull-Ups
Burn WOD
AMRAP 9:
9 DB Thruster + Push Press
9 Jumping Pull-Ups
9 Tuck-Ups
Brendan
