The Port Warm-up 250m Row Full-Body 100m Arms Only 100m Legs Only 250m Row Full-Body 3 Rounds: 10 Step-Ups 8 Narrow Push-Ups :30 Hollow Hold Strength 3 Sets For Quality: 25 DB Floor Press 10e SA [...]
The Port Warm-up 3 Rounds: :30 Row (Easy-Mod-Hard) 20 Glute Bridge – 10 DB DL – 5e SL DB DL 10 DB Strict Press – 10 DB Push Press – :30 OH Hold 10 DB Bent Over Rows [...]
The Port Warm-up 2:00 Cardio of Choice + Full-Body Mobility Flow w/ Shoulder Focus + 2 Rounds w/ a Band: 10 Front Raise + Pull-Apart 10 Bent Over Rows 10 Banded Curls 10 Air Squats 10 Burpees [...]
The Port Warm-up With a Partner: One person works, the other person holds, then switch. :30 Jump Rope – :30 Plank :30 Bike – :30 Wall-Sit :30 Light KBS – :30 Banded OH Hold + [...]
The Port – CrossFit Warm-up Warm-up (No Measure) 2-3:00 Foam Roll + 3 Rounds: :30 Work / :10 Rest Row Bar Hang – Scap Pull-Ups Plate G2OH Push-Up to Pike + Seated Wall Slides and [...]
The Port Warm-up AMRAP 5: 8/6 Cal Bike 3e Spiderman Lunge w/ Rotation 3 Double Push-Ups Over the Bar Burpees + Full-Body Mobility Flow BB Warm-Up: 5 Deadlifts 5 Hang to High Hang w/ Pause at Each [...]
The Port Warm-up AMRAP 5: :30 Jump Rope 5 Air Squats + 5 Jump Squats 5 Inchworm Push-Ups 10 Down Dog Toe Touches + Full Body Mobility Prep + Barbell Warm-Up for the Day Strength 2 Power Cleans + [...]
The Port Warm-up 2:00 Bike in Z1 2 Rounds w/ a Band: 10 Pass Throughs 10 Push-Aparts 10 Front Raise + Pull-Aparts 10 Bent Over Rows + Additional Banded Rotation and Mobility Extended Warm-up 2 [...]
The Port Warm-up 5:00 Foam Rolling and Mobility based on the week + 3 Rounds: 100m Run 8e Half-Kneeling Curl to Arnold Press 10 Kip Swings + 6 Kipping Knee Raises Workout 20 Rounds w/ a Partner [...]
