Announcements
New Thursday PM Schedule
4:15 – 5:15 p.m. – CrossFit Group Class
5:15 – 6:15 p.m. – Port Sweat
5:30 – 7:00 p.m. – Port Lift
5:30 – 7:00 p.m. – Open Gym
The Port
Warm-up
EMOM X 8:
Min 1: 10 KB Deadlift + 10 KB Russian Swing
Min 2: 8e Single-Leg RDL
Min 3: 10 Push-Up to Pike
Min 4: :40 Tuck Hold
Workout
AMRAP 14 With a Partner:
9 Deadlifts (225/155)(185/135)
15 Push-Ups*
21 Russian KBS
While one person is working, the other is accumulating calories on the bike.
*Alternate your type of push-up each round.
– RX Push-Ups
– Narrow-Grip Push-Ups
– Plyo Push-Ups
– Weighted Push-Ups
– Alt. Elevated Plate Push-Ups
Post-Workout Strength
Sorenson Hold (3 X :30 )
Emily
