Wednesday – 2/9


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The Port – CrossFit


Warm-up (No Measure)

Port Squat Mobility Series:

Couch Stretch


Wall Squat and Figure 4

Wall Hamstring and Calf Stretches

:30 Row

10 Air Squats

10 PVC Pass-Throughs

:30 Row

10 PVC Back Squats

10 PVC Around the Worlds

:30 Row


10t Cossack Squats


Back Squat (5 x 5 @ 75 – 80%)

Burn Strength

BURN: Metcon (Weight)

A. 4 X 12e Bulgarian Split Squats

B1. 3 X 20 Hollow Body Scissor Kicks

B2. 3 X 12 Seated Leg Lift Overs


Metcon (AMRAP – Rounds)

2 Rounds For Quality:

40/32 Calorie Row

25 Box Jumps

10 Overhead Squats (165/115)(115/75)

Scaling Options for the OHS Today:

– Lighter weight, empty BB, PVC Pipe Full ROM

– Front Squats

– OH Plate Lunges (20 total)

Tatjiana, Josh, Paul, Emily, Welvy, Michelle

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