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The Port – CrossFit
Warm-up (No Measure)
:25 SU or DU
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.
60 Double Unders
15 Strict Press (95/65)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks