Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10/8 Cals on 1 Machine
10 Banded Deadlifts
10 Banded High Pulls
10/8 Cals on 2 Machine
10 Banded Bent Over Rows
10 Banded Strict Press
10/8 Cals on 3 Machine
10 Squat Jumps
10 Burpees
+ Full-Body Mobility Series
Workout
Metcon (AMRAP – Reps)
For Cals and Reps –
4 Rounds (32 Min):
1:00 Ski
1:00 Rest
1:00 C2 Bike
1:00 Rest
1:00 Row
1:00 Rest
1:00 Burpees
1:00 Rest
