Saturday – 2/5

Announcements

Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7

Nate Challenge WOD is next Tuesday. Check out the details and donation page here – https://support.onesummit.org/fundraiser/3660359

New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

The Port – CrossFit

Warm-up

Warm-up (No Measure)

Coach-Led Posterior Chain Mobility and Prep

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15 Air Squats

5 Inchworm Push-Up to 2 Toe Touches

10e Single-Leg Glute Bridges

5 Inchworm Push-Up to 2 Toe Touches

15 Air Squats

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2 Sets:

1:00 Row

10 BB Deadlifts

5 Hang Muscle Cleans

5 Strict Press + 5 Push Press

Strength

Deadlift (E:30 X 12 Rounds – 1 Rep at 75%)

Workout

Metcon (4 Rounds for reps)

AMRAP 5:

2 Rounds of “DB DT”

25 Wall Balls

ME Row in Time Remaining

Rest 1:00 X 4 Rounds.

1 Round of DT =

12 Deadlifts + 9 Hang Cleans + 6 S2OH


Meade and Shannan

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