Announcements
Port Members,
When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.
https://forms.gle/68SKGoKNFARfiSq18
The Port – CrossFit
Warm-up
Warm-up (No Measure)
:45 Jump Rope
3 Rounds with a light DB:
5e Single-Leg DB RDL
5e Single Arm Upright Row
5 Tempo Push-Ups (32X1)
:45 Jump Rope
PreWOD
Metcon (No Measure)
5-6 Minutes to Warm-Up the Power Clean
to the weight you plan to use in the WOD.
In between warm-up sets, complete 2-3 sets of the following:
:10 Ring Support Hold
3 Ring Dip Negatives
:10 Bottom of Dip Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Power Cleans (115/80)(95/65)
8 Strict Dips
8/6 Cal Bike or 50 Double Unders
Burn WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
16 Russian KBS
8 Box Dips or Push-Ups
12/10 Cal Bike
Post-Workout Strength
Metcon (Weight)
4 Sets:
10e Single-Leg Glute Bridges
10 Barbell Bent Over Rows
10 Barbell Roll-Outs
Joab
