Announcements
The Port Open Leaderboard is LIVE – https://docs.google.com/spreadsheets/d/1cAITdGZp2c-agXnfT9OrhwwfxM9lRCNCeT51_iK4U-o/edit?usp=sharing
New Meal Service – Nutre Meal Plans
40% off your FIRST order – use code THEPORT40. To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port – CrossFit
Warm-up
Warm-up (No Measure)
Child’s Pose + Lat Stretch Each Side + Tricep Stretch
Thread the Needle Rotations
Scap Push-Ups + Cat Cows
2:00 Bike +
2 Rounds:
8 Scap Pull-Ups + 8 Kip Swings
8 Push-Up to Down-Dog
+ Coach-led Movement Prep for the WOD
Skill
Metcon (AMRAP – Reps)
EMOM X 10:
Evens: 6-8 HSPU
Odds: 8-10 Pull-Ups
Burn Strength
Metcon (AMRAP – Reps)
EMOM X 10:
Evens: 8-10 Seated DB Strict Press
Odds: 12-15 Seated Banded Lat Pull-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
15/12 Cal Bike
15 Ring Rows or 15 T2B*
*Alternate each round.
Paul
