The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
250m Row
20 Walking Lunges
10 Push-Ups
+
2 Rounds:
:20 Hollow Hold
10 Superman Lifts
10t Single DB Hang Clean and Jerks
+ Full-Body Mobility Prep for the WOD
Workout
Metcon (Time)
For Time Under a 35min CAP:
4 Rounds:
500m Row
12t Double DB Box Step-Overs
16t Single DB Plank Pull Throughs
Rest 2:00
2 Rounds:
1000m Row
24t Double DB Box Step-Overs
32t Single DB Hang Clean and Jerks
Chris
