2 things, don’t forget.
1. Next session of PortFit is PortSwole. People who sign up will receive an email on Sunday night that will include 3 days of programming. Feel free to come to class, warm-up with a class and then break off during the strength to complete your assignments. Each day will focus on the beach body muscles with an aim to take a break from the high impact “CrossFit” movements. Each session will be between 30 to 45 minutes and can be done together or by yourself. If you are interested, shoot us an email to save your spot.
2. This Friday we will close out the 2018 CrossFit Open season with a Friday night lights. From 4 to 6 we will be running heats of 18.5, then finish the night off with a few adult beverages. Come do the workout, judge, or even hang out and help keep the beers cold. See you then!
Warm-up
Spend 2 minutes in Z1
Then, Dynamic warm-up and joint mobility
WOD
30 min EMOM
Min 1 – 10 burpees
Min 2 – 10/8 cals on ski erg
Min 3 – 1 min plank hold
Min 4 – 15/12 cals on row
Min 5 – 40 DU’s or :40 of attempts
Long WOD of the week. Remember, the key to all EMOM’s is survival. And earning rest is the key to that survival. Make sure you understand that :10 to :20 of rest each minute will help you pace and succeed.
Core cash-out
Coaches choice
