Announcements
Come join Coach Ashley at the PHS Track on Tuesday 8/10 at 5:15 p.m. for the day’s WOD! The workout will be the same at the track as in class during the day, with the 5:15 p.m. class at the gym still available as an option as well. Register using Wodify if you’re planning to come to the track. Looking forward to a change in scenery and some fun and sweaty running intervals!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Air Squats
10 Floor Scrapers
5 Push-Up to Toe Touch Both Sides
+
2 Rounds :
10 Narrow Stance Air Squats
10 Ring Rows
+
2 Rounds:
10 Alt. Cossack Squats
10 Kip Swings or 5 Kipping Pull-Ups
Extended Warm-up
Metcon (No Measure)
Skill Practice (10 min):
Kipping Bar MU and Pistol Squat Progressions.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
10 Ring Rows
15 Push-Ups
20 Air Squats
Rest 1:00
AMRAP 5:
8 Pull-Ups
12 Hand Release Push-Ups
16 Goblet Squats (53/35)
Rest 1:00
AMRAP 5:
6 Bar Muscle-Ups
9 DB Floor Press (53/35)
12t Pistol Squats
Pick up where you left off after each minute rest.
