The Port
Warm-up
2 Rounds:
:30 Row Moderate-Fast
10e Leg Swings*
10 Lunge + Lunge + Air Squat
:20 Hollow Hold
*R1: Forward/Back, R2: Cross-body
+ Seated Twist, Pigeon, Down Dog
PreWOD
1 Round (Fast):
300m Row
10t Walking Lunges
10 Sit-Ups
10 Box Jump Overs
Workout
For Time:
1,000/800m Row
50t Walking Lunges
50 Sit-Ups
250/200m Row
25 Box Jump Overs
250/200m Row
50 Sit-Ups
50t Walking Lunges
1,000/800m Row
Finisher
2 Sets:
1:00 Elbow Plank
:30 Left Side Plank
:30 Right Side Plank
1:00 Elbow Plank
No rest (if possible) between movements.
Rest as needed between sets.
Ryan and Emily
