Sunday – 2/20

Announcements

Register for The Port Open! If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7

New Meal Service – Nutre Meal Plans
40% off your FIRST order – use code THEPORT40. 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)

AMRAP 5:

:45 Bike

5 Inch worms Push-Up to 2 shoulder taps

10 Light American KBS

+ Banded Hip and Hamstring

And Scorpion Stretched

Strength

Metcon (No Measure)

Core Work:

3 Rounds:

1:00 Elbow Plank

10t Plank Up-Downs

20t Mountain Climbers

Rest 1-1:30 Between Rounds

Workout

Metcon (Time)

150ft Farmer’s Carry

50ft Goblet Walking Lunge

Right Into…

5 Rounds:

18/14 Cal Bike

14 KBS (53/35)(35/26)

Right Into…

50ft Goblet Walking Lunge

150ft Farmer’s Carry


Scott

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