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The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 in Z1
+ 2 Rounds:
10t Step Ups + 10t Step Overs
10 Cossack Squats
1:00 Bike or Shuttle Run
+ Squat Mobility Series
Strength
Back Squat (E:90 X 8 Sets: 2 Back Squats)
Start around 60% and build towards 85-90%.
Burn Strength
A: Weighted Step-ups (4 X 8e – SA Front Rack Step-Ups)
With one KB in the Front Rack. Kb is held by the non-working leg side. All 8 Reps on one leg, then all 8 reps on the other.
B: Glute bridges (4 X 20 Glute Bridges w/ a Monster Band)
10 90/90 Rotations in between each set.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 (10m) Shuttle Runs
3 Dual KB Squats*
5 Box Jumps (30/24)(24/20)
*Add 3 reps to your squats each round.
Kim
