August 2020

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Turf Shuffleboard – Use a push broom or a PVC pipe and a ball. Set up markers for different distances or see if you can beat your last push! Crazy 7s (Time) 3 Sets of 3 Rounds: 7 Push Press 7 Front Squats 7 HS Kick […]

P6 CrossFit – Team WOD View Public Whiteboard Warm-up 0:00-12:00 Banded 5s -then- 2 Rounds: 1:30 bike (OR Jog) 15 goblet squats 10 single leg rdl R/L -into workout prep- 2 Sets 2 Bar Muscle Up 4 Squat Clean (building weight every 2 reps) Something good, something bad? Bit of both? (4 Rounds for time)

P6 CrossFit – CrossFit View Public Whiteboard Warm Up Games: Squat Potato (No Measure) PASS THE POTATO (wall Ball) AROUND THE CIRCLE SQUATTING WHEN THE POTATO IS IN YOUR HANDS. WHEN COACH CALLS “FREEZE” RANDOMLY, WHOEVER IS HOLDING THE POTATO MUST DO 2 BURPEES! I am Groot (2 Rounds for reps) 15:00-37:00 10 minute AMRAP

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games: Squat Potato (No Measure) PASS THE POTATO (wall Ball) AROUND THE CIRCLE SQUATTING WHEN THE POTATO IS IN YOUR HANDS. WHEN COACH CALLS “FREEZE” RANDOMLY, WHOEVER IS HOLDING THE POTATO MUST DO 2 BURPEES! Kids DT (Time) 5 RFT 12 Deadlifts 9 Hang Power

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-:12:00 3 Sets 1:00 Row -Rest 0:30- 1:00 Ski -Rest 0:30- 1:00 Bike -Rest 0:30- *Start at easy pace and build each round Bermuda Triangle (Calories) 15:00-42:00 3 rounds 2 minute Max Calorie Row -1 minute rest- 2 minute Max Calorie Ski -1 minute rest- 2 minute

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 5 Sets 10 Calorie Bike (OR 100m Jog) 5 up-downs (step back + step up) 5 reps Lunge/Squat complex – (right lunge + left lunge + jump squat) 5 scap pushups – into workout prep – 3 sets R1 3 Snatch DL (empty Bar) 3 Snatch

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Last Man up run Metcon (AMRAP – Reps) AMRAP Run 100m 6 Cossack Squats 8 HS Kick Ups

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 8:00 Clock 10 jumping squats 10 single leg glute bridge R/L 5 burpee broad jumps 0:30 easy/moderate row – into workout prep – 3 sets Set 1: 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Calorie Row Set 2: 10 Wall Ball Thrusters

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Balance Drills: Practice your balance. (adults you might find this more challenging than you would expect). Take turns calling out things to do while standing one one foot. Pat your head, rub your tummy, touch one foot with opposite hand, bend over and touch the ground

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 Banded 5s -then- 8:00 Clock 10 Single Leg Dumbbell RDL R/L 20 Alternating V Ups 10 Single Arm Dumbbell Shoulder Press R/L – into workout prep – 3 Sets 3 Power Clean (Ascending Weight) 4 Strict Handstand Push Up 5 Toes to bar Guardians of the