WOD

Saturday- 4/10

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 [...]

Friday – 4/9

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 [...]

Tuesday- 4/6

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 [...]

Monday – 4/5

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 [...]

Sunday – 4/4

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: [...]

Start typing and press Enter to search