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The Port – CrossFit
Warm-up
Warm-up (No Measure)
2-3:00 W/ a Foam Roller +
Side-Lying Thoracic Rotations
:45 Row
:30 Jump Rope
+
3 Rounds w/ a Light-Moderate KB or DB
40ft Each Side Farmers Carry
40ft Each Side OH Carry
8e Each Side Staggered Stance Bent Over Rows
+
:30 Jump Rope
:45 Row
Strength
A1: Strict Pull-Up (5 X 4-6 Reps)
*Look back to 12/31 and add weight if you can.
A2: Side plank, banded rows (5 X 10e)
Workout
Metcon (Time)
4-5 Rounds For Time:
600m Row
60 Double Unders
6 Strict Dips or 12 Push-Ups
If you finish 4 rounds and are still feeling good and consistent, go ahead for that 5th round. Otherwise, shoot for 4 solid rounds.
Josh
