Tuesday- 11/23

The Port – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

+ 2 Rounds:

5 X Lunge + Lunge + Air Squat

5 Kip Swings + 5 Knee Raises

10 Ring Rows

200m Run or 250m Row

+ 2 Rounds:

10 Step-Ups

10 Box Jumps

5 Strict Pull-Ups or 10 Ring Row

+ Full-Body Mobility for the day.

Workout

Metcon (Time)

4 Rounds for Time:

400m Run

20 Box Jump Overs (24/20)

2 Rope Climbs

10 DB Complex (50/35)(35/20)*

*1 Complex = Lunge L + Lunge R + Front Squat

Burn WOD

Metcon (Time)

4 Rounds for Time:

400m Run or 1000/800m C2 Bike

20 Box Jump, Step Down

5e Renegade Rows

12t DB Lunges

20 Bodyweight Air Squats


Fish

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