Announcements
New Thursday PM Schedule
4:15 – 5:15 p.m. – CrossFit Group Class
5:15 – 6:15 p.m. – Port Sweat
5:30 – 7:00 p.m. – Port Lift
5:30 – 7:00 p.m. – Open Gym
The Port
Warm-up
2:00 Bike
2 Rounds:
30 “High Jump” Single Unders (For Everyone!)
10t Reverse Lunges
5 Push-Up + 2 Slow Shoulder Taps
2 Rounds:
30 Double Unders
10 Narrow Stance Air Squats
10 Pike Toe Touches
Skill
EMOM X 12:
Min 1: :45 Weakness Work Practice*
Min 2: :45 Easy-Moderate Bike
Option 1: Pistol Squat
Option 2: HS Hold or HS Walk
Option 3: Double Unders
Burn Strength
EMOM X 12:
Min 1: :45 Slow Leg Lowers
Min 2: :45 Slow DB Seated Presses
Workout
AMRAP 15:
8 – 10 – 12 – 14 …
Pistol Squats or Box Step-Ups
Sit-Ups
*30 Double Unders or 8 Burpees after each round.
Miss you, Colette!
