Announcements
New Year Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2-3:00 Foam Roll Quads, Hips, Glutes, Hamstrings.
+ 2 Rounds:
5e Step-Through Lunges
10 Air Squats
5 Burpees
10 Ring Rows
Strength
Front Squat (5 X 3)
First two sets are building, last three sets are across.
Full 2:00 Rest Between Sets.
Burn Strength
Goblet Squat (4 X 8 w/ 1 KB in the Goblet or 2 in the Front Rack)
Box Squats today.
In between each set, complete 20 unweighted walking lunges.
Workout
Metcon (2 Rounds for time)
At 0:00:
15-12-9
Front Squats (95/65)(75/55)
Bar-Facing Burpees
At 7:00
15-12-9
Thrusters (95/65)(75/55)
Pull-Ups
At 12:00
3:00 Recovery Cool Down Bike, Row, or Walk.
Burn WOD
Metcon (2 Rounds for reps)
AMRAP 6:
16.14.12.10.8….
Air Squats
Burpees
Rest 2:00
AMRAP 6:
16.14.12.10.8…
DB Thrusters
Renegade Rows (total)
Both AMRAP’s, get as far down the ladder as you can. If you make it through the 2’s, you can stop there. Choose DB’s that you can do UB from the beginning, so they shouldn’t be heavy!
Mike N.
