Thursday- 8/26

Announcements

Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6

The Port – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 6:

250/200m Row

30 SU or DU

20t Step-Ups

+ Runners Lunge, Couch Stretch, Bretzel

Workout

Metcon (AMRAP – Reps)

AMRAP 14:

40 Double Unders

10 Single DB Suitcase Hold Step-Ups (50/35)

20 Sit-Ups

While 1 person works, the other accumulates calories on the rower.

Score is total reps + cals.

Finisher

Metcon (No Measure)

3-5 Rounds:

15 Banded Scap Squeezes

10e Bicep Curls*

1:00 Weighted Elevated Plank Hold

*Curl 1 arm at a time. The non-working arm is still holding onto a DB.


Coach Tom

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