Announcements
New Year Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
10 SU, 10 Right Leg, 10 Left Leg, 10 SU
10 Light Russian KBS
5 Scap Push-Ups + 5 Hover Push-Ups
10t Scorpion Stretches
+ 2 Sets:
10 Bench-Lying Prone Y’s and T’s
10e Lying Plate External Rotations
Strength
Bench Press (12-10-8-6)
*Barbell or dumbbells today, climb in weight for each set, building towards a heavy set of 6
Workout
Metcon (2 Rounds for reps)
AMRAP 8:
10 Double Unders*
15 Russian KBS (70/53)(53/35)
10 Hand-Release Push-Ups
*Each round, increase the DU’s by 10.
Rest 2:00. Repeat, starting back at 10.
Score is # of Push-Ups per AMRAP.
Nicole
