Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
12 Band Pass-Throughs
12 Band Push-Aparts
10t Samson Reverse Lunges
+
3 Rounds:
10 Jump Squats
10 Perfect Push-Ups
10 Elbow Plank Scap Push-Ups
+ Shoulder Mobility
Workout
Metcon (Time)
At 0:00
AMRAP 4:
Over Unders*
At 5:00:
4 Rounds:
8 Bench Press (165/115)(115/75)
60ft OH Walking Lunges** (50/35)(30/20)
At 20:00
AMRAP 4:
Over Unders
*Over Unders can be modified to Burpee Box Jumps.
**OH Walking Lunges are with 2 DB’s, a Plate, Single-Arm OH, or 2 DB’s Front Rack.
Finisher
Metcon (No Measure)
3 Sets for Quality:
10e Side Plank Bridge-Ups
1:00 Elbow Plank
Rest as needed.
Tatjiana
