Announcements
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
Normal Schedule July 3rd – 5th. Happy 4th!
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
The Port
Warm-up
AMRAP 6:
10 Band Pass-Through
10 Band Pull-Aparts
10 Light Wall Balls
10t Wall Ball Hug Reverse Lunges
+ Thoracic Spine and Scapular Mobility
Skill
Toes-To-Bar
10 Min to work on Kipping and T2B
Workout
Partner WOD Friday!
For Time, Under a 22 min CAP:
100 Wall Balls
100 T2B
100t Suitcase Hold Step-Ups (50/35)(24/20)
100t Hang DB Snatch
60 Wall Balls
60 T2B
60t Suitcase Hold Step-Ups
60t Hang DB Snatch
Cool Down
3:00 Bike, Run, or Row
1:00 Spiderman w/ Elbow to Instep L
1:00 Spiderman w/ Elbow to Instep R
1:00 Trunk Rotations
1:00 Keg Drill
