The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Monster Band Glute Activation
+ 3 Rounds w/ a light KB:
6 Deadlifts
6 American Swings
6 KB to Chest Good Mornings
6 Tempo Goblet Squats 3212
After each round complete:
3e Spiderman Rotations
6e Down Dog Heel Touches
:20 Up Dog
Strength
Back Squat (5.3.1; Every 2:00 )
First set of 5 – 73%
Last set of 1 – 93%
Slightly heavier than last week, looking to add 5-10#.
Burn Strength
Metcon (No Measure)
Every 1:30 X 10:
Alternate between A and B.
A. :30 Wall Sit
Right into 10 Jump Squats
B. :30 Hollow Hold
Right into 10 Leg Lowers
Workout
Metcon (Time)
20 – 15 – 10 – 15 – 20
Hang Power Cleans (95/65)(75/55)
Back Rack Lunges (total)
Everytime the bar touches the ground,
perform 3 lateral bar burpees.
Burn WOD
Metcon (Time)
4 Rounds:
16 Russian KBS
16t Goblet Lunges
8 Up Down Lateral Plate Hops
Rest :30 Between Rounds.
Josh and Owen
