Thursday – 7/1


Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!

Normal Schedule July 3rd – 5th. Happy 4th!

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The Port


2:00 Monster Band Glute Activation and Hamstring Mobility

+ 2 Rounds:
:30 On Any Machine
10 Banded Good Mornings
10 Banded Bent Over Rows
5 Diamond Push-Ups
10 Bird Dogs


A: E 2:00 X 5 Rounds:
3 Deadlifts
6 Box Jumps
Deadlift (@80%)

B: 4 Sets:
10 DB Floor Press
1:00 Glute Bridge Floor Press Hold

Rest 1:00 Between Sets.


15 Plate Ground to OH (45/25)(35/15)
15e Russian Twists
15 Lateral Plate Hops

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