Announcements
Port Members,
When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.
https://forms.gle/68SKGoKNFARfiSq18
The Port – CrossFit
Warm-up
Warm-up (No Measure)
Easy 800m Row
+ 2 Rounds:
10 Lunging PVC Pass Throughs
5e PVC Around the World
10 Back Squats – OHS
5 Sotts Press
+ Hips + Thoracic Spine Mobility
Strength
Overhead Squat (4 X 5; Across.)
Burn Strength
A1: Plank hold, banded row (4 X 10e)
With a band anchored to the bottom of the rig, get into the plank position on your elbows and row with a single arm. Keeping the hips stacked and weight equally dispersed on each foot.
Double KB Front Rack Squat (4 X 8)
Tempo Double KB Front Rack or
Single KB Goblet Squats 32X1
Workout
Metcon (Weight)
EMOM X 15:
Min 1: 15/12 Cal Row
Min 2: 8 Overhead Squats (165/115)(135/95)
Min 3: :40 Barbell Front Rack Hold
Burn WOD
Metcon (Weight)
EMOM X 15:
Min 1: :45 Row
Min 2: :45 8e DB OH Lunges
Min 3: :45 Hollow Hold
Andy
