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P6 CrossFit – Online Programing
Warm-up
6:00 Clock:
10 Arm Circles (Forward/Backward)
:30 Walking Plank
5 Inchworms
:30 Handstand Hold or :30 Static Plank Hold
2 Fast 2 Furious Bodyweight (Time)
15-12-9-6-3
Single Arm Bent Over Row (Each Arm)
Hand Release Push Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is a little bit more of a pump session! It should be lower heart rate and focus is on movement quality.
Grab a backpack or weight from around the house and complete the amount of reps each side!
Smart sets on the hand release push ups. Chip away here!
2 Fast 2 Furious Minimal (Time)
15-12-9-6-3
Double Dumbbell Bent Over Rows OR Strict Pull Ups
Strict Handstand Push Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is a little bit more of a pump session! It should be lower heart rate and focus is on movement quality.
If you are using dumbbells rx’d would be 2×50 for the men and 2×35 for the women.
Smart sets on the strict handstand push ups. Chip away here! Sub handstand push ups or hand release push ups if needed.
Accessories
3 Sets:
10 Single Arm Dumbbell Windmills (Each Side)
10 Suitcase Deadlifts (Each Side)
15 Banded Scap Squeezes
Bonus Stretching:
:30 Chest Stretch (Each Side)
10 Alternating Scorpion Stretches (Total)
