Monday- 4/26


Port Members,

When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.

The Port – CrossFit


Warm-up (No Measure)

Easy 800m Row

+ 2 Rounds:

10 Lunging PVC Pass Throughs

5e PVC Around the World

10 Back Squats – OHS

5 Sotts Press

+ Hips + Thoracic Spine Mobility


Overhead Squat (4 X 5; Across.)

Burn Strength

A1: Plank hold, banded row (4 X 10e)

With a band anchored to the bottom of the rig, get into the plank position on your elbows and row with a single arm. Keeping the hips stacked and weight equally dispersed on each foot.

Double KB Front Rack Squat (4 X 8)

Tempo Double KB Front Rack or

Single KB Goblet Squats 32X1


Metcon (Weight)

EMOM X 15:

Min 1: 15/12 Cal Row

Min 2: 8 Overhead Squats (165/115)(135/95)

Min 3: :40 Barbell Front Rack Hold

Burn WOD

Metcon (Weight)

EMOM X 15:

Min 1: :45 Row

Min 2: :45 8e DB OH Lunges

Min 3: :45 Hollow Hold


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