Announcements
The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.
The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Bike
+ Couch Stretch, Pigeon, Wall Straddle
+ 3 Rounds:
10 Sit-Ups
20t Lunges
10 Kip Swings
Workout
Metcon (Time)
For Time:
10-20-30-40-50
Cal Bike*
25-20-15-10-5
Knee to Elbow
20-20-20-20-20
Total Single DB Step-Ups (50/35)
*Alt. Calories: 8-15-24-30-40
Finisher
Metcon (No Measure)
Last Person Planking*
*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.
Jenn
