Announcements
LAST DAY to register for The Open and get a TSHIRT! Registration will continue until 3/28 but don’t wait. If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – CrossFit
Warm-up
Warm-up (No Measure)
10t Shuttle Runs
10 Push-Ups
10t Scoprion Stretches
8t Shuttle Runs
8 Push-Ups
8t Iron Crosses
6t Shuttle Runs
6 Push-Ups
6 Spiderman Lunge Rotations Each Side
+ Child’s Pose, Pigeon, Wrist Mobility
Strength
A: Bicep Curls (30-20-10)
DB’s or BB.
6 Minutes to Complete:
30 – 20 – 10 Bicep Curls
*1:00 Wall-Sit After Each Set
B.: Banded tricep push-downs (30-20-10)
Set up a band that allows for full range of motion, but still provides a challenge.
6 Minutes to Complete:
30 – 20 – 10 Banded Tricep Push-Downs
*20 Banded Glute Bridges after each set.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
8 DB Bench Press
8 DB Muscle Clean
8 DB Foot-Anchored Sit-Ups
10 (10m) Shuttle Run
*Athlete’s Choice Today. Choose a weight that would be challenging but do-able to do unbroken sets of Bench Press and Muscle Cleans.
Susanna
