Wednesday – 2/23


Register for The Port Open! If you want to know why you should sign up – ask a coach!

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The Port – CrossFit


Warm-up (No Measure)

Squat Mobility

4 Rounds of Each, alternating:

:20 on/:10 rest

Shuttle Run

Air Squat

3 Sets w/ a Barbell or Light KB

5 Tempo Front Squats @ 3311


Front Squat (EMOM 10-2 Reps (Across))

Burn Strength

Box Squats (EMOM 10 – 4 Goblet Box Squats (Across) )

Choose a challenging weight!


Metcon (AMRAP – Rounds and Reps)


30 Air Squats

10 Shuttle Run

5 Burpee Pull-Ups

10 Shuttle Run

5 Hand-Release Push-Ups

Rest 3:00. Repeat.

Pick up where you left off.

Chris and Liv – Dad and Daughter <3

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