The Port – CrossFit
Warm-up
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
Strength
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
Workout
Metcon (Time)
4 Rounds For Quality:
800m Run
12t DB Snatch + Push Press
1:00 Elbow Plank
Rest 1:00 Between Rounds.
Sunil
