Did you see the CFP newsletter? The PortFit classes are filling up fast. If you don’t know what I am talking about you should sift through your inbox and check out the themed classes starting December 1st. If you have any questions, see myself or Sophie.
Also, don’t forget that CrossFit Portsmouth is the Lululemon box of the month. Meaning every Sunday at 9 in the month of November there will be a special workout for those who are interested in trying CrossFit along with any or our members who want to reinvest in the foundations. Bring that friend of family member that you know would love it and workout along side them.
Warm-up
Dynamic warm-up with coach led dynamic mobility session
Focus on hips, knees and ankles
Finish with 8 under the fence inchworms to work should ROM
Strength
A1. SA DB shoulder press – 4×8
A2. Bent over rows – 4×8
A3. Hollow rocks – 20
Unilateral day. This is what heaven is like.
Partner WOD
“Cosmic Challenge”
22 min AMRAP
3 hang power cleans
6 front squats
9 burpees
BB weight – (155/105#)(135/95#)
Alternate rounds; scale to go unbroken.
This is a heavy weight to go unbroken, but if you don’t scale it appropriately, then each round will take far too long. You must be smart and warm up with a plan.
Accessory Work
2 rounds
50 partner back to back Russian twists – 25L and 25R
25 slam ball sit ups; pass back and forth
10 strict T2B
