Announcements
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
Normal Schedule July 3rd – 5th. Happy 4th!
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
The Port
Warm-up
2:00 Monster Band Glute Activation and Hamstring Mobility
+ 2 Rounds:
:30 On Any Machine
10 Banded Good Mornings
10 Banded Bent Over Rows
5 Diamond Push-Ups
10 Bird Dogs
Strength
A: E 2:00 X 5 Rounds:
3 Deadlifts
6 Box Jumps
Deadlift (@80%)
B: 4 Sets:
10 DB Floor Press
1:00 Glute Bridge Floor Press Hold
Rest 1:00 Between Sets.
Workout
AMRAP 10:
15 Plate Ground to OH (45/25)(35/15)
15e Russian Twists
15 Lateral Plate Hops
