Announcements
Register for The Port Open! If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
40% off your FIRST order – use code THEPORT40. To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5:
:45 Bike
5 Inch worms Push-Up to 2 shoulder taps
10 Light American KBS
+ Banded Hip and Hamstring
And Scorpion Stretched
Strength
Metcon (No Measure)
Core Work:
3 Rounds:
1:00 Elbow Plank
10t Plank Up-Downs
20t Mountain Climbers
Rest 1-1:30 Between Rounds
Workout
Metcon (Time)
150ft Farmer’s Carry
50ft Goblet Walking Lunge
Right Into…
5 Rounds:
18/14 Cal Bike
14 KBS (53/35)(35/26)
Right Into…
50ft Goblet Walking Lunge
150ft Farmer’s Carry
Scott
