Wednesday- 1/12


New Meal Service – Nutre Meal Plans
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The Port – CrossFit


Warm-up (No Measure)

2:00 in Z1

+ 2 Rounds:

10t Step Ups + 10t Step Overs

10 Cossack Squats

1:00 Bike or Shuttle Run

+ Squat Mobility Series


Back Squat (E:90 X 8 Sets: 2 Back Squats)

Start around 60% and build towards 85-90%.

Burn Strength

A: Weighted Step-ups (4 X 8e – SA Front Rack Step-Ups)

With one KB in the Front Rack. Kb is held by the non-working leg side. All 8 Reps on one leg, then all 8 reps on the other.

B: Glute bridges (4 X 20 Glute Bridges w/ a Monster Band)

10 90/90 Rotations in between each set.


Metcon (AMRAP – Rounds and Reps)


10 (10m) Shuttle Runs

3 Dual KB Squats*

5 Box Jumps (30/24)(24/20)

*Add 3 reps to your squats each round.


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