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The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 in Z1
Banded Glute Activation and Hip/Knee Warm-Up
2 Rounds:
5 Inchworm Push-Ups
10 Cossack Squats
20t Deadbugs
Strength
Back Squat (5 x 5; Across.)
70 – 75% this week. Slightly heavier again from last week (Friday).
Burn Strength
Burn: Metcon (No Measure)
A1. 4 X 10 Goblet Cyclist Squats
A2. 4 X 10e Banded Clamshells
A3. 4 X :40 Hollow Hold
B. 3 X 20 Banded March
Workout
Metcon (No Measure)
For Quality:
Every 6:00 X 3 Sets:
40 Sit-Ups
30 Push-Ups
20t Goblet Squats (53/35)
No score today 🙂 Move well. Move at a pace you can sustain with perfect movement. You should be getting a little rest before the next round starts.
Andy
