The next session of PortFit is filling up fast. Check the blog for more info.
Warm-up
Start on a lax ball, 1:00 each side
Spend 2 minutes in Z1
Dynamic warm-up as a class
*Focus on shoulders and spine
Mobility
Banded shoulder
Strength
A1. Push press – wave format; 3.2.1. x3
A2. Weighted pull-ups – 5×3; building to a max.
Used to it, crush it.
WOD
“Big Teeth”
15 min AMRAP
20 wall balls
10 cals on the bike
20 weighted sit-ups
10 deadlifts (185/125#)(155/105#)
Fun CrossFit.
Cool Down
Shoulder recovery is a priority.
