Thursday 10/22

The Port – NCMETCON

Warm-up

EMOM X9

Min 1 – :45 Bike;
increase each round

Min 2 – :30 Air Squats – WB Front
Squats – Wall Balls

Min 3 – Stretch;
Inchworm push-ups
Spiderman rotations
Iron crosses

Workout

Metcon (AMRAP – Reps)

Partner WOD!

AMRAP 18:
12/10 Cal Bike
24 Wall Balls
36 Double Unders
*You go, I go.

Burn sub :30 jump
rope, mountain climbers,
or plate touches.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY
1:30 Wall-Sit
:30 Perfect Hollow Rocks
-Rest 1:00 b/t Sets-

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