Tuesday- 6/29

Announcements

Nominate The Port – CrossFit Portsmouth for the Best Fitness Center on the Seacoast!
https://seacoastonline.gannettcontests.com/2021-Best-of-the-Seacoast/

The Port – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

10/8 Cal Bike

10 Floor Scrapers

10 Air Squats w/ :02 Pause in the Bottom

10 Hollow Rocks

10/8 Cal Bike

8 Cossack Squats

8 KB Deadlifts

8 KB Russian Swings

8 KB Front Squats

8 Hollow Rocks

+ Squat Mobility Series

Strength

Front Squat (EMOM X 10: 25 DU’s + 2 Front Squats. )

Front Squats @ 50-55% of 1RM Back Squat, barbell comes from the floor.

Burn Strength

Metcon (Weight)

EMOM X 10: 5 DB “Lungesters”

1 Rep =

Reverse Lunge + Reverse Lunge + Thruster

Workout

Metcon (AMRAP – Reps)

EMOM X 12:

Min 1: 15/12 Cal Bike

Min 2: 25 Sit-Ups

Min 3: Max Effort

Power Cleans (155/105)(135/95)

-Or-

Russian KBS (70/53)(53/35)
Score is total reps completed during Min 3, 6, 9, and 12.


Madi

Start typing and press Enter to search