Warm-up
Spend 2 minutes in Z1
Then, coach led dynamic warm-up
Class joint mobility
Strength
Not for time, but for quality
50 weighted sit-ups
25 strict T2B
3 min accumulate in plank
Core strength. You are going to get out of this one what you put in. If your core is a weakness, making it stronger is going to help you in every aspect of your life. Including all of the movements you see in your week of programming here at the Port.
WOD
“NE boat race”
3 rounds
500m row
400m run
Rest 3:00 between rounds
Classic CrossFit New England spin on an old-school CrossFit.com workout. The rest between each round really lets you open up the throttle.
