Announcements
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
The Port – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
10/8 Cal Bike
10 Floor Scrapers
10 Air Squats w/ :02 Pause in the Bottom
10 Hollow Rocks
10/8 Cal Bike
8 Cossack Squats
8 KB Deadlifts
8 KB Russian Swings
8 KB Front Squats
8 Hollow Rocks
+ Squat Mobility Series
Strength
Front Squat (EMOM X 10: 25 DU’s + 2 Front Squats. )
Front Squats @ 50-55% of 1RM Back Squat, barbell comes from the floor.
Burn Strength
Metcon (Weight)
EMOM X 10: 5 DB “Lungesters”
1 Rep =
Reverse Lunge + Reverse Lunge + Thruster
Workout
Metcon (AMRAP – Reps)
EMOM X 12:
Min 1: 15/12 Cal Bike
Min 2: 25 Sit-Ups
Min 3: Max Effort
Power Cleans (155/105)(135/95)
-Or-
Russian KBS (70/53)(53/35)
Score is total reps completed during Min 3, 6, 9, and 12.
Madi
