Announcements
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
Lax Ball Pec, Lats, Traps, Delts.
+ PVC Mobility
+ AMRAP 6:
20 Pulls on the Rower (Leg Drive Focus)
15 Air Squats
10 Scap Pull-Ups
5 Ring Rows
5 Push-Up to Down-Dog
Strength
A1: Chin-Ups (5 X 4; Building)
Strict
A2: Shoulder Press (5 X 4; Building)
Workout
Metcon (Time)
3 Rounds For Time:
500m Row
4 Rounds of “Cindy”
Rest 1:00.
*1 Round of Cindy =
5 Pull-Ups
10 Push-Ups
15 Air Squats
Dave
