The Port – CrossFit
Warm-up
Warm-up (No Measure)
400m Run or 500m Row
+ 2 Rounds:
5 X Lunge + Lunge + Air Squat
5 Kip Swings + 5 Knee Raises
10 Ring Rows
200m Run or 250m Row
+ 2 Rounds:
10 Step-Ups
10 Box Jumps
5 Strict Pull-Ups or 10 Ring Row
+ Full-Body Mobility for the day.
Workout
Metcon (Time)
4 Rounds for Time:
400m Run
20 Box Jump Overs (24/20)
2 Rope Climbs
10 DB Complex (50/35)(35/20)*
*1 Complex = Lunge L + Lunge R + Front Squat
Burn WOD
Metcon (Time)
4 Rounds for Time:
400m Run or 1000/800m C2 Bike
20 Box Jump, Step Down
5e Renegade Rows
12t DB Lunges
20 Bodyweight Air Squats
Fish
