The Port – CrossFit
Warm-up
Warm-up (No Measure)
:15 Row
:30 Row
:45 Row
1:00 Row
In between each row:
10 Pull-Aparts
5 Tempo Push-Ups
10 Scorpions
Bodybuilding
A1: Banded face pulls (4 X 15)
Similiar to a banded high pull but the band is secured to a rig OH. You pull the band towards your chin while keeping your elbows high and scaps squeezed.
A2: DB bench press (4 X 12t)
Alternating. While one arm is pressing, the other is locked out.
A3: Foam roller, body saws (4 X 10)
A foam roller, body saws done in the plank position, but instead of having your feet on the ground, you put a foam roller under your shins. With the scaps retracted, push through the elbows to move the foam roller back and forth about 6″. Stay tight the entire time, keeping the glutes engaged and the spine neutral.
WOD
Metcon (AMRAP – Reps)
EMOM X 21:
Min 1: 18/15 Cal Row
Min 2: 12 K2E
Min 3: 15 Hand-Release Push-Ups
Todd and Joab
