Announcements
Normal Schedule today, July 4th, and tomorrow, July 5th. Have a great long weekend!
Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/
Looking for a new Wodify picture?
Check out our new shared photo drive!
https://drive.google.com/drive/folders/1uXB3QG85jCF5cLyr9evJ-aJXHKBg1AW8?usp=sharing
This will be updated weekly with new photos!
The Port
Warm-up
2-3:00 Foam Roll
+ 3 Rounds:
150m Row
3 Inchworms with Push-Up Rotation L + Push-Up Rotation R
:30 Up-Dog
Strength
A: Bent Over Row (4 X 10e)
B: 3-4 Rounds:
:30 Side Plank L
20 Leg Lift Overs
:30 Side Plank R
10 V-Ups
Rest as needed between rounds.
Workout
E 4:00 x 4 Rounds:
500M Row
15 Hand-Release Push-Ups
Sean, Justin, and Chad
