Announcements
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
The Port
Warm-up
2:00-3:00 Lax Ball Feet, Calves, Hips
+ 3 Rounds:
:30 Jump Rope
10t Samson Lunges
10 Sit-Ups
Strength
A. 4 Sets:
20t Plate Deadbugs
20t Plate Russian Twists
No rest between movements.
Rest as needed between sets
Both movements to be done slow and controlled.
B. Accumulate 2:00 in an L-Sit Hold
This could be on pirouette bars, benches, boxes, rings, or simply a seated leg raise hold.
Workout
AMRAP 20:
20/16 Cal Row
50ft Walking Lunges
75 Double Unders
