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)
2:00 Foam Roll Legs, Quads, Thoracic Spine
+
2-3 Rounds:
+ 10 Light Wall Balls
5 Burpee Touches
20t Walking Lunges
+
10e Half-Kneeling DB Strict Press @ 2222 Tempo
10t Bird-Dogs
10e Half-Kneeling DB Strict Press @ 2222 Tempo
10e Thoracic Openers
Strength
Seated DB Strict Press (4 X 6; Across.)
80-85% of what you found last week.
Workout
Metcon (Time)
3 Rounds For Time:
21 Wall Balls (20/14)
21 Box Jumps (24/20)
Sarah
