Tuesday – 2/1


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The Port – CrossFit


Warm-up (No Measure)

2:00 in Z1

Banded Glute Activation and Hip/Knee Warm-Up

2 Rounds:

5 Inchworm Push-Ups

10 Cossack Squats

20t Deadbugs


Back Squat (5 x 5; Across.)

70 – 75% this week. Slightly heavier again from last week (Friday).

Burn Strength

Burn: Metcon (No Measure)

A1. 4 X 10 Goblet Cyclist Squats

A2. 4 X 10e Banded Clamshells

A3. 4 X :40 Hollow Hold

B. 3 X 20 Banded March


Metcon (No Measure)

For Quality:

Every 6:00 X 3 Sets:

40 Sit-Ups

30 Push-Ups

20t Goblet Squats (53/35)
No score today 🙂 Move well. Move at a pace you can sustain with perfect movement. You should be getting a little rest before the next round starts.


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