Monday – 7/12

Announcements

Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/

The Port

Warm-up

AMRAP 6:
9/6 Cal Bike
6e KB Russian Swing
6e KB Strict Press
:15 Bar Hang

+ Short Full Body Flow Mobility

Skill

Rope Climb (Coach-Led Skill Work)

Burn WOD

4 Sets:
10 Plate High Pulls
10 Plate Front Raise
10 Bus Drivers
:45 Plank

*Controlled movements, not for speed or time.

Rest 1:30 Between Sets.

Workout

AMRAP 8:
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (53/35 (35/26)

Rest 4:00. Repeat.

Pick up where you left off.


Akin and Austin

Start typing and press Enter to search