Announcements
Wodify will be down from 3am – 3pm Sunday. Please register for Sunday classes Saturday night. Thank you!
The Port – CrossFit
Warm-up
Warm-up (No Measure)
On a 6:00 Clock..
3 Rounds:
20t Crossbody Mountain Climbers
5e Elbow to Instep
5 Up-Downs
10 Air Squats
Shuttle Runs in the Time Remaining
Strength
Partner Core Complex
Coach Amber’s Partner Core Work:
You go, I go, for 3-4 Rounds.
:30 Side Plank Left w/ Lax Ball Pass
:30 Side Plank Right w/ Lax Ball Pass
10 Partner Leg Throw Downs
20 Partner Pass Med Ball Sit-Ups
Workout
Metcon (Time)
Partner WOD Saturday!
800m Run*
80 Wall Balls
60 Push-Ups
40 Wall Balls
400m Run
40 Push-Ups
40 Wall Balls
20 Push-Ups
800m Run
*All the Runs are done together, but the WB and Push-Ups can be split however between partners, with only one person working at a time.
Welvy
