Tuesday – 7/20


The Port Golf Tournament
Friday, September 17th at Pease
Interested? Email Sophie for more info.

The Port – CrossFit


Warm-up (No Measure)

3:00 Foam Roll Upper Back, Traps, Triceps


400/350m Row

:20 Narrow Elevated Plank Hold

:10 Narrow Bottom of Push-Up Hold

5 Narrow Push-Ups

10 Scorpions

10 alt. Single-Leg V-Ups

:20 Hollow Hold

10 Trunk Rotations

+ Forearm and Wrist Stretches and Strength


Metcon (Time)

4 Sets for Quality:

15 Narrow-Grip Push-Ups

150m Farmer’s Carry

20 V-Ups

750/650m Row

Rest 1:30 Between Rounds


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