The Port – CrossFit
Warm-up
Warm-up (No Measure)
EMOM X 8 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)*
MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises
MIN 4 – 8 No Push-Up Renegade Row**
*Athletes can also perform the Push-Up on their Knees (Use DBs that are 50-75% of Workout Weight for the Warm-Up)
**Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES*
MIN 1 – 50 Double Unders
MIN 2 – 15 Toes to Bar
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark. Option for ‘Unbroken’ reps for MIN 1 & 2.
(Score is Lowest Reps)
KG DB: (22.5/15)|(15/10)
Post-Workout Strength
Metcon (No Measure)
3 SETS FOR QUALITY
12-15 Incline DB Bench Press (Athlete Choice, Heavy)
Immediately Into…
1:30 Push-Up Plank
-Rest 1:30 b/t Sets-
(No Measure)
