Sunday- 10/24

The Port – CrossFit


Warm-up (No Measure)

1 Round For Quality:

400m Run

1:00 Plank

10 Push-Up to Pike

10 DB Sumo Deadlifts

10e Single DB Snatch

5e DB Strict Press

1:00 Plank

400m Run


A: DB RDL + Bent Over Row (4 X 10)

B: Metcon (No Measure)

3 Rounds:

:30 Side Plank L

:30 Side Plank R

:30 Controlled Leg Lift Overs

:30 Rest


Metcon (Time)

4 Rounds For Quality:

800m Run

12t DB Snatch + Push Press

1:00 Elbow Plank

Rest 1:00 Between Rounds.


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