Monday – 9/27

The Port – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Mobility Passes +

PVC Shoulder Mobility

Extended Warm-up

Metcon (No Measure)

With a PVC or Barbell:

200m Nasal Breathing Only Jog

10 Behind the Neck Wide Grip Strict Press

200m Nasal Breathing Only Jog

10 Behind the Neck Wide Grip Push Press

200m Nasal Breathing Only Jog

10 Snatch Balances

Workout

Metcon (Time)

3 Rounds for Time:

400m Run

10 Power Snatches (135/95)(115/75)
Burn sub 16t DB Snatches or 16 American KBS

Optional Finisher

Metcon (No Measure)

4 Rounds:

:30 Plate Hollow Hold

:15 Rest

:30 Plate Bicep Curl Hold

:15 Rest


Tobi

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