Saturday – 03/13

The Port – CrossFit

Warm-up

Warm-up (No Measure)

8 sets:

Tabata (:20 on/:10 off)

Cal Bike- Build in intensity each round.

+ 2 Rounds:

5e Single-leg Deadlifts

5 Inchworm Push-Ups

10 Trunk Rotations

+ Banded Hamstring Mobility

Strength

Deadlift (Build to a Moderate-Heavy Single for the day. )

Then take 75% of what you found and complete 6 sets of 3 across at that weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

3.6.9… Power Snatch (135/95)(95/65)

12 Sit-Ups

18/15 Cal Bike

*Snatch reps increase by 3 reps each round.


Coach Ashley

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