Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal 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)
“Roxanne” Burpees
2 Sets:
5 Tempo Air Squats @ 35X1
3e Spiderman Rotations
20t Lying Internal and External Rotations
+ Additional Front Squat Mobility and Prep
Strength
A1: Front Squat (4 x 4 ; Across)
A2: Chin-Ups (Strict)
Accumulate 40 reps
A2: Ring Rows (Supinated)
Accumulate 40 reps
Burn Strength
Burn: Metcon (Weight)
A. 4 X 8 Goblet Cyclist Squats
*Monster Band Walk 10 Steps Each Way in
between each set.
B. 3 Sets:
14 Glute Bridge Hold Floor Press
14 Glute Bridges (Unweighted)
14t Renegade Rows
Workout
Metcon (Time)
For Time Under a 15 Min Cap:
1-2-3-4-….9-10
DB Front Rack Lunges (Each Leg) (50/35)(35/25)
DB-Facing Burpees
Sadie
