Announcements
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!
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
The Port – CrossFit
Warm-up
Warm-up (No Measure)
10 Glute Bridges
10 90/90 Rotations
10 Butterfly Glute Bridges
10 Lying Rotations
10e Single-Leg Glute Bridges
1:00 Pigeon Each Side
+ 2 Rounds:
1:00 Bike
5e Unweighted Single-Leg RDL
10 Kip Swings
Strength
Single-leg RDL (4 X 8e; Barbell Today)
10m Monster Band Walk Each Direction in between each set.
Slow things down today, focus on good movement. Add weight if you’d like but perfect movement is top priority and make sure to rest between sets.
Workout
Metcon (Time)
For Time W/ A Partner:
20 Deadlifts (275/185)(185/135)
40/30 Cal Bike
20 Deadlifts
60 Pull-Ups
60/48 Cal Bike
20 Deadlifts
90/72 Cal Bike
60 Pull-Ups
Akin
