The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds:
:20 Single Unders
:20 Single Leg Hops L
:20 Single Leg Hops R
:20 alt. Feet Hops
12 Sit-ups
12 Med Ball Cleans
12 Step Ups – Box Jumps
Then, with a band attached to the rig:
Banded Ankle
Banded Hamstring
Banded Spiderman
Banded Pigeon
Each Side
Strength
A1. : Farmer’s Carry (4 X 1:30 )
A2. : Banded tricep push-downs (4 X 15 )
Set up a band that allows for full range of motion, but still provides a challenge.
WOD
Metcon (Time)
“Galentine’s Day”
1/3 “Karen”
50 Wallballs
Right into…
3 Rounds of “Annie”
50 – 40- 30
Double-Unders
Sit-Ups
Right Into…
5 Rounds of “Cindy”
5 Pullups
10 Push-ups
15 Air Squats
Challenge
Bear Hug Challenge (Time)
Scotty, Ian, Kelly
