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)
AMRAP 5:
5 Cal Bike
5e SA Ring Rows
5e Unweighted or Light DB Windmills
+ Banded Lat and Shoulder Stretches
Strength
Metcon (Weight)
3-4 Rounds For Quality:
12 Supinated Barbell Bent Over Rows
10e Plate Halos
20t Plate Russian Twists
Score is weight for Bent Over Rows.
Workout
Metcon (AMRAP – Reps)
EMOM X 24:
Min 1: 1-2 Rope Climbs (Legless Optional)
Min 2: 15/12 Cal Bike
Min 3: 1-2 Rope Climbs
Min 4: 25 Sit-Ups
Score is minutes completed as written.
RX = 2 Rope Climbs a round (1 each minute).
Burn WOD
Metcon (AMRAP – Reps)
EMOM X 24:
Min 1: 12/10 Cal Bike
Min 2: 10 Ring Rows
Min 3: 12/10 Cal Bike
Min 4: 25 Sit-Ups
Score is minutes completed as written.
Soleil and Tobi
