Saturday- 02/20

The Port – CrossFit


Warm-up (No Measure)

:20 Bike/ :10 Rest X 3 Rounds

10 Banded Dislocates

10 Band Pull-Aparts

10 Banded High Pulls

10 Banded Strict Pres

:30 Bike/ :10 Rest X 2 Rounds

10 Banded Dislocates

10 Banded Straight Arm Raises

10e Banded External Rotations

10e Banded Internal Rotations

1:00 Bike

Samson Lunges

Spiderman Rotations

Pigeon Stretch


A1. : Half Kneeling DB Strict Press (3 X 8e )

With the left knee down, press with the right arm. Core engaged and good DB path.

A2: Bent Over Row (3 X 8e )

A3: Banded Pull Aparts (3 X 15 )

*Band resistance isn’t important. The scap squeeze is the priority. Bent over DB flys can be substituted here if you want. But banded pull aparts are a very valuable accessory piece.


Metcon (Time)

For Time:

40/30 Cal Bike

40 Single DB alt. Step-Ups (50/35)


40 Pull-Ups


40 Single DB alt. Step-Ups (24/20)

40/30 Cal Bike

Burn WOD

Metcon (Time)

4 Rounds:

12/10 Cal Bike

12 Single DB alt. Step-Ups

10 DB Bent Over Rows

10 Seated DB Strict Press

Step-Ups done with 1 DB while the rows and presses are done with 2.

Akin and Brendan

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