We are OPEN tomorrow for our NORMAL Monday schedule.
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
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2:00 Bike, increasing intensity every :20
+ Banded Shoulder and Lat Mobility and Stretches
+ 3 Rounds:
10 Scap Pull-Ups
5 Ring Rows
10t Jumping Lunges
:10 Bar or Ring Hang
5 Strict Pull-Ups
:10 Chin Over Bar or Ring Hold
Rest as needed between.
A1: Ring Rows (Tempo Ring Rows @ 33X3)
A2: Landmine Rotations (5 X 10t)
12 Min Bike (For Calories):
3 Ring Muscle-Ups*
*MU at Min 2, 4, 6, 8, 10.
Low Ring Muscle-Ups
Burpee Jumping Pull-Ups
15/12 Cal Bike
8 Jumping Pull-Ups