The Port – NCMETCON
Warm-up
Warm-up (No Measure)
Banded Shoulder Mobility
+ 3 Rounds:
10 Kip Swings
6 Burpee Touches
10 KBS
Skill
Metcon (No Measure)
3 Sets for Quality:
3 Strict Chest-to-Bar
3 Kipping Chest-to-Bar
-Rest-
2 Kipping Hip to Bar
1-2 Bar Muscle-Ups
Burn Strength
Metcon (No Measure)
1 Round for Quality:
30 Straight Arm Banded Lat Pull-downs
– Rest –
20 Seated Banded Rows
– Rest –
10 Banded Strict Pull-ups
Workout
Metcon (Time)
10 Rounds for Time:
3 Bar Muscle-Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)|(35/26)
Burn WOD
Metcon (Time)
10 Rounds for Time:
9 Burpee to a Plate
6 Kip Swings
6 Jumping Pull-ups
9 Kettlebell Swings (53/35)|(35/26)
