Flashback Friday – The Port went to see the Red Sox win in extra innings. So much fun.
Warm-up
10 minutes of Rowling
Round 1 – ring rows
Round 2 – 1 push-up + 2 shoulder taps
Round 3 – jumping squats
Round 4 – hollow rocks
Mobility
Hamstring and quad prep for strength
Strength
2 rounds
A1. 200m farmers carry (53/35#); rest 1:00
A2. 100’ sled pull; x2 w/1:00 rest between each.
Go get these farmers carries. Scaps back and down, upright posture.
I want these sleds as heavy as possible. Think like 4 plates for the guys, 2.5 for the girls.
This is a superset. So, athletes will complete the farmers carry, rest 1:00, the 2 sled pulls with 1:00 rest between. Repeat.
WOD
“Set the Edge”
18 min AMRAP
2 wall climbs
10 power cleans (95/65#)(75/55#)
15 cals on AB
20 sit-ups
25 air squats
CrossFit classic. The wall climb. I hate when this one is done wrong. Bottom of the push-up, to a push-up then you can move your feet. Stay tight all the way until the belly button touches the wall and then walk ALL the way back down to the bottom of the push-up position.
Accessory Work
4 rounds
KB sumo deadlift – 15; AHAP
Banded reverse hypers – 15
