Announcements
Register for The Port Open! If you want to know why you should sign up – ask a coach!
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New Meal Service – Nutre Meal Plans
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The Port – CrossFit
Warm-up
Warm-up (No Measure)
Squat Mobility
4 Rounds of Each, alternating:
:20 on/:10 rest
Shuttle Run
Air Squat
3 Sets w/ a Barbell or Light KB
5 Tempo Front Squats @ 3311
Strength
Front Squat (EMOM 10-2 Reps (Across))
Burn Strength
Box Squats (EMOM 10 – 4 Goblet Box Squats (Across) )
Choose a challenging weight!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
30 Air Squats
10 Shuttle Run
5 Burpee Pull-Ups
10 Shuttle Run
5 Hand-Release Push-Ups
Rest 3:00. Repeat.
Pick up where you left off.
Chris and Liv – Dad and Daughter <3
