The Port – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 8:
MIN 1 – :40 Single or Double Unders
MIN 2 – 10 Cossack Squats + 10 Slow Air Squats
MIN 3 – :40 Inchworm + Push-Up
MIN 4 – 10 Reverse Lunges + 10 Jumping Lunges
Strength
Back Squat (5 – 5 – 3 – 3 – 3)
Build to a Heavy Set of 3.
Burn Strength
A1: Bulgarian Split Squats (4 X 10e)
A2: Foam roller, body saws (4 X 12)
In a plank position with a foam roller under your shins. With scaps protracted, push through the elbows to move the foam roller back and forth slowly and controlled. On the way back forward, stop with shoulders are back over the elbows, no further. Keep core engaged the whole time with glutes engaged and and spine neutral.
Workout
Metcon (6 Rounds for time)
6 Rounds:
15/12 Cal Bike
30 Double Unders
10t DB Front Rack Lunges (50/35)
Rest 1:00 Between Rounds.
Cool Down
Warm-up (No Measure)
For Recovery:
1:00e Couch Stretch
2:00 Frog Stretch
