Announcements
Register for The Port Open – https://forms.gle/EiUebawei14JYi2z7
Nate Challenge WOD is next Tuesday. Check out the details and donation page here – https://support.onesummit.org/fundraiser/3660359
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – CrossFit
Warm-up
Warm-up (No Measure)
Coach-Led Posterior Chain Mobility and Prep
+
15 Air Squats
5 Inchworm Push-Up to 2 Toe Touches
10e Single-Leg Glute Bridges
5 Inchworm Push-Up to 2 Toe Touches
15 Air Squats
+
2 Sets:
1:00 Row
10 BB Deadlifts
5 Hang Muscle Cleans
5 Strict Press + 5 Push Press
Strength
Deadlift (E:30 X 12 Rounds – 1 Rep at 75%)
Workout
Metcon (4 Rounds for reps)
AMRAP 5:
2 Rounds of “DB DT”
25 Wall Balls
ME Row in Time Remaining
Rest 1:00 X 4 Rounds.
1 Round of DT =
12 Deadlifts + 9 Hang Cleans + 6 S2OH
Meade and Shannan
