Wednesday – 2/16


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The Port – CrossFit


Warm-up (No Measure)

Lax Ball Pec, Lats, Traps, Delts.

+ PVC Mobility

+ AMRAP 6:

20 Pulls on the Rower (Leg Drive Focus)

15 Air Squats

10 Scap Pull-Ups

5 Ring Rows

5 Push-Up to Down-Dog


A1: Chin-Ups (5 X 4; Building)


A2: Shoulder Press (5 X 4; Building)


Metcon (Time)

3 Rounds For Time:

500m Row

4 Rounds of “Cindy”

Rest 1:00.

*1 Round of Cindy =

5 Pull-Ups

10 Push-Ups

15 Air Squats


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