Announcements
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
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)
2:00 in Z1 +
Banded Shoulder Warm-Up
+ 3 Rounds:
5 Inchworm Push-Ups
10 Down Dog Shoulder Taps
3e Tabletop Bridge + Reach
Strength
S2OH complex 3.2 (1SP+2PP+3PJ) (5 Sets: Across. )
1 strict press + 2 push press + 3 push jerks
Burn Strength
A1: Seated DB Strict Press (4 X 12)
A2: Plank hold, DB switch (4 X 12)
Hold the plank position and use the opposite arm to drag a DB from the left to right and back, each side is one rep.
Workout
Metcon (Distance)
AMRAP 2:00 X 6 Sets:
300/250m Row
Max Effort HS Walk or Wall Walks in Time Remaining
Rest 2:00 Between Rounds.
Bridget
