Thursday- 3/18

The Port – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog +

Dynamic Warm-Up and Flow Stretching

+ 3 Rounds:

8e Half-Kneeling Arnold Press

:20 Hollow Hold

Workout

Metcon (Time)

4-5 Rounds:

200m Run

20 Sit-ups

250/200m Row

10 HSPU

Accessory work

L-Sit (Accumulate 2:00)

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound


Fisher

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