The Port – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Single or Double-Unders
10 Banded Good Mornings
10 *slow* Deadbugs
10 Glute Bridge Ups
+ 2 Sets:
8 Empty Bar Bent Over Rows
8e alt. Barbell Single-leg RDL
10 Iron Crosses or Spiderman Rotations
Strength
Deadlift (4 x 5)
Build to the weight you will use in the workout.
Burn Strength
Burn: Metcon (No Measure)
4 Sets:
10 Banded Deadbugs
15 Banded Hamstring Curls
Workout
Metcon (Time)
5 Rounds for Time:
15 Deadlifts (225/155)
25 Sit-Ups
35 Double-Unders
Sara
