Sunday – 5/30

The Port – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Foam Roll Smash –

Upper Back, Traps, Biceps, Triceps

+

1:00 Bike

5 Inchworm Push-Ups

10 Spiderman Rotations

1:00 Bike

5 Inchworm Push-Ups

10 Iron Crosses

1:00 Bike

10 Burpee High Jumps

WOD

Metcon (Calories)

5 Sets:

:30 Bike Sprint

100ft Farmer’s Carry

:30 Bike Sprint

50ft Burpee Broad Jump

Rest as needed between rounds.


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