Tuesday – 9/7

Announcements

VOTE for The Port Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/gallery?group=396159

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

The Port – CrossFit

Warm-up

Warm-up (No Measure)

2 Sets:

5 x I, Y, T + Strict Press

10 Wall Slides

5e Shoulder Cars

+ Lat and Thoracic Mobility

+ 3 Rounds:

:10 Handstand Hold

1 HSPU Negative

:10 Bottom of HSPU Balance Hold

20 Pulls on the Rower

Skill

Handstand Push-ups (EMOM X 8)

5-10 Kipping HSPU

Burn Strength

Half Kneeling DB Strict Press (4 X 8e)

With the left knee down, press with the right arm. Core engaged and good DB path.
Focus on finish position and locking the pressing arm out at the top.

Workout

Metcon (Time)

3 Rounds for Quality:

1,000/850m Row

1:30 Plank

Rest 2:00 Between Rounds

Score is Total Time.


Caitlin

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