Saturday- 7/17


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The Port – CrossFit


Warm-up (No Measure)


:25 SU or DU

5 Burpees

10 Hollow Rocks or :10 Hollow Hold


Monster Band Shoulder Warm-Up


A1: Half Kneeling DB Strict Press (4 X8e)

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

A2: Woodchops (4 X 10e)

High to low, half kneeling

B: Banded Pull Aparts (Accumulate 60)

*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:

60 Double Unders

15 Strict Press (95/65)

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks

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