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)
3:00 Foam Roll Upper Back, Traps, Triceps
+
400/350m Row
:20 Narrow Elevated Plank Hold
:10 Narrow Bottom of Push-Up Hold
5 Narrow Push-Ups
10 Scorpions
10 alt. Single-Leg V-Ups
:20 Hollow Hold
10 Trunk Rotations
+ Forearm and Wrist Stretches and Strength
Workout
Metcon (Time)
4 Sets for Quality:
15 Narrow-Grip Push-Ups
150m Farmer’s Carry
20 V-Ups
750/650m Row
Rest 1:30 Between Rounds
Amy
