The Port Warm-up 2 Rounds: 5 Inchworm Push-Ups w/ Up and Down Dog 10 Scap Push-Ups :10 Hover Push-Up Hold 10 Scorpion Stretches + 3 Rounds: 5 Up-Downs 5 Box Jumps 5 Box Dips 1 Wall Walk w/ :10 [...]

The Port Warm-up 3 Rounds: :30 Jump Rope 8 Goblet Squats 10 Glute Bridges 10t Plank Marches + Port Squat Mobility Series Strength Back Squat (EMOM X 10: 3 Back Squats at 65%) Burn Strength Every [...]

The Port Warm-up 2:00 Cardio of Choice + 3 Rounds: 10 Scap Pull-ups 5 Banded Strict Chest-to-Bar or Ring Rows 10t Light DB Snatches + Banded Shoulder Mobility Strength Pull-ups 2 SETS Max Strict [...]

The Port/h2> Warm-up Coach-led Rowing Technique Warm-Up + 500/400m Easy Row + 10 Floor Scrapers 10 Air Squats 10 Cossack Squats 10 Spiderman Lunge Rotations 5 Inchworm Push-Ups 10 Scap Push-up to [...]

The Port Warm-up AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Strength Deadlift (4 X [...]

The Port Warm-up :30 On / :10 Transition 3 Rounds: Bike Cals Chin-Up Grip Bar Hang Air Squats Plank Hold Workout Partner WOD! EMOM X 20: For Reps: 1:00 Bike Cals 1:00 Rope Climbs 1:00 DB Front [...]

The Port Warm-up 2 Rounds: 10 Plate Upright Rows 10 Bus Drivers 10 Plate Hug Good Mornings 10 Plate Ground to Overhead 10 Plate Overhead Squats Strength CFP snatch complex 4 (1S+1SB+1OHS) (12 [...]

The Port – CrossFit Warm-up Warm-up (No Measure) 400m Run + 3 Rounds: 10 Band Pull-Aparts 10 Band Push- Aparts 10 Banded Upright Rows 5 Band-Resisted Push-Ups Strength A1: Ring Rows (4 X [...]

The Port Warm-up 3 Rounds 10 Floor Scrapers 10 Cossack Squats 10 Kip Swings + Evolving Barbell Warm-Up Strength Hang Squat Clean (Build to a heavy 2 RM) Burn Strength Every 2 Minutes x 5 Rounds [...]

The Port Warm-up 2 Rounds: 10 PVC Pass Throughs 10 PVC Good Mornings 10 Rotations w/ PVC in the Back Rack + 2-3 Rounds: 12/10 Cal Row 5 Inchworm Push-Ups :30 Up-Dog 5 Up-Downs Strength EMOM X 10: [...]