Monday- 6/28

The Port – CrossFit


Warm-up (No Measure)

2:00 Foam Roll or Lax Ball Lats, Traps, Upper Back.

+ Banded Lat and Shoulder Stretches.

2 Rounds:

200m Run

10 Scap Pull-Ups

5e Single Arm Ring Rows

5 Burpee Box Jumps


Strict Pull-Up (4 X 4)

Not going for a ton of volume today but perfect full ROM strict pull-ups. To add more of a challenge, make them C2B, add a pause, or slow down the eccentric.

Banded Lat Pull-Down (4 X 15)

These will be done seated today with two identical bands attached to the rig and through a PVC pipe. Engage the muscles through the lats and back as you pull your elbows back and down and the PVC to your chest.


Metcon (Time)

“Gilbert Baker”

Accumulate 6 Min in a Hang Hold.

Each time you drop from the bar, perform the following before hopping back up to accumulate more time.

1st Drop:

800m Run

20 Burpee Box Jumps

2nd Drop:

600m Run

20 Burpee Box Jumps

3rd Drop:

400m Run

20 Burpee Box Jumps

4th and all Additional Drops:

200m Run

20 Burpee Box Jumps
Modification Options:


Farmer’s Hold

Weighted Plank


Row or C2 Bike

Burpee Box Jumps:

Burpee Step-Ups

Up-Down Step-Ups

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