Congrats to Troy – our November Member in the Spotlight!
The Port – CrossFit
Warm-up (No Measure)
5 X 100m Row, increasing in intensity.
Switch with a partner. While 1 person rows, the other completes 8 slow, controlled plank up-downs.
+ Banded Shoulder/Tricep
A1: Rolling Tricep Extensions (4 X 10)
Laying on the floor bend your arms at the elbows by bringing two DB’s over your head and let them rest on the floor before bringing them back to full extension.
A2: Bicep Curls (4 X 15)
DB’s or BB.
Metcon (No Measure)
3 Rounds for Quality:
40 Single DB Lateral Box Step-Overs
30 Box Dips
20 Plank DB Slides
100ft SA Front Rack Carry (50ft L/50ft R)
Joe and Meg