Tuesday- 1/11


New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde

For January receive 40% off your first order using the code: theport40. More details have been emailed to you!

The Port – CrossFit


Warm-up (No Measure)

2-3:00 W/ a Foam Roller +

Side-Lying Thoracic Rotations

:45 Row

:30 Jump Rope


3 Rounds w/ a Light-Moderate KB or DB

40ft Each Side Farmers Carry

40ft Each Side OH Carry

8e Each Side Staggered Stance Bent Over Rows


:30 Jump Rope

:45 Row


A1: Strict Pull-Up (5 X 4-6 Reps)

*Look back to 12/31 and add weight if you can.

A2: Side plank, banded rows (5 X 10e)


Metcon (Time)

4-5 Rounds For Time:

600m Row

60 Double Unders

6 Strict Dips or 12 Push-Ups
If you finish 4 rounds and are still feeling good and consistent, go ahead for that 5th round. Otherwise, shoot for 4 solid rounds.


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