WOD – Teammate Thursday 1/12

One week from today will mark the beginning of the next session of PortFit classes. This session is going to be dedicated to using the bench press, the deadlift, and the squat to get super strong.

PortPower is our spin on meathead city, these 6 weeks will be devoted to increasing your CrossFit tank top total. We will not only back squat, deadlift and bench press, but we will add in all necessary accessory exercises to increase your maxes safely. I mean who doesn’t love a good chest session with some reverse flys? This session will follow a well-proven strength cycle and is guaranteed to help with all aspects of your fitness. If you are interested, we have 2 spots left.

Dynamic warm-up with coach led joint mobility.
Take the time here to address any extra tightness or soreness you are feeling.
There is no dedicated “strength” today, so we have the time.

“Cryme Time”
40 min AMRAP w/a friend
5 pull-ups
10 push-ups
15 air squats
*One athlete completes a full round at a time
*E5:00 both partners complete 10 synchronized burpees
Nothing to see here, just an all American 40 minute partner WOD. Should be a fun one, for them. No secrets here. But if you are in a big class make sure you move out from under the rig for your push-ups and squats. You and your partner only get one spot on the rig for pull-ups.

Accessory Work
Partner core complex
3 rounds
20 leg throws
20 med ball sit-ups
20 back to back ball passes (make sure to switch directions)

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