PortBurn – Monday 3/25

PortBurn starts this week! What does this program mean for current members? You now can choose to do a Burn WOD in place of the regular CrossFit WOD during the listed Burn class times. The Burn WOD will have a similar focus on functional movements, but will be much more accessible, meaning no barbells, no high skill gymnastics just all sweat! A great opportunity for you to mix it up and challenge yourself in a different way. Also, there is no extra cost for you to participate in this program.

What does this program mean for non-members? Do you have a friend, coworker, sibling, partner that has been interested in CrossFit, but has been hesitant to start? PortBurn is a great way to join our community but doesn’t require a lengthy on-ramp, intimidating barbells or high-level gymnastics movements. The workouts are very approachable and effective.

If you have someone who you think would love this program or you want to learn more check out the PortBurn page on our website – https://theport.fit/programs/port-burn/

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds w/a light DB
:30 bottom of goblet squat
10 strict press/push press/push jerks
10 lunges (with or without DB)
:30 plank hold

Mobility
Shoulder mobility based on strength

Strength
12 min EMOM
Evens – 10 up/downs + 12t SA DB S2OH
Odds – 12/10 cals row

WOD
6 rounds
20 KBS (53/35#)(44/26#)
15 sit-ups
10/8 cals AB
Full kettlebell swings today, and heavy ones at that. They are the major movement, so make sure your form is good and grab a bell that is going to challenge you, not compromise your form. Never let your shoulders come behind your hips, the top position should be the same as the movements in the strength. Legs locked, shoulders over the hips, bell over the shoulders, glutes squeezed.

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