Announcements
Thanks for participating in the Nate WOD Challenge! Donations are accepted until March 4th.
https://support.onesummit.org/fundraiser/3660359
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
Port Squat Mobility Series:
Couch Stretch
Spiderman
Wall Squat and Figure 4
Wall Hamstring and Calf Stretches
:30 Row
10 Air Squats
10 PVC Pass-Throughs
:30 Row
10 PVC Back Squats
10 PVC Around the Worlds
:30 Row
10 PVC OHS
10t Cossack Squats
Strength
Back Squat (5 x 5 @ 75 – 80%)
Burn Strength
BURN: Metcon (Weight)
A. 4 X 12e Bulgarian Split Squats
B1. 3 X 20 Hollow Body Scissor Kicks
B2. 3 X 12 Seated Leg Lift Overs
Workout
Metcon (AMRAP – Rounds)
2 Rounds For Quality:
40/32 Calorie Row
25 Box Jumps
10 Overhead Squats (165/115)(115/75)
Scaling Options for the OHS Today:
– Lighter weight, empty BB, PVC Pipe Full ROM
– Front Squats
– OH Plate Lunges (20 total)
Tatjiana, Josh, Paul, Emily, Welvy, Michelle
