December 2020

Announcements Don’t forget to check out our 2021 Health and Fitness ChallengeLet’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well) P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded […]

Announcements Don’t forget to check out our 2021 Health and Fitness Challenge P6 CrossFit – Online Programing View Public Whiteboard 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

Announcements Don’t forget to check out our 2021 Health and Fitness ChallengeLet’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well) P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded

Announcements Don’t forget to check out our 2021 Health and Fitness ChallengeLet’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well) P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 1:00 Marching in place 5 Inchworms 10 Alternating step back lunges (total) Halloween Bodyweight (AMRAP – Rounds and Reps) 3 Sets: AMRAP 5 Minutes: 20 Hand Release Push Ups 20 Alternating Box Step Ups (Total) -Rest :90 between sets- WORKOUT STRATEGY AND FLOW: These

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Banded 5’s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation and Increasing Heart Rate 8 minute AMRAP 1

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 4 Push ups to downward dog pose 8 Dynamic squat stretch 24 Plate hops Insidious Bodyweight (Time) For time: 20 Jumping Air Squats 10 Box jumps *STEP DOWN OR Tuck Jumps 20 Jumping Air Squats 20 Alternating Leg V-Ups 20 Burpees 20 Alternating Leg

P6 CrossFit – CrossFit View Public Whiteboard Warm-up https://app.sugarwod.com/workouts/youtube.com/watch?v=VW42KKmjEZY The Shining (Distance) Run 4 Sets 3:00 (Moderate) 2:00 (Moderate/Fast) 1:00 (Fast) -Walk 1:00 between sets- STIMULUS and GOALS We are working our aerobic capacity through a longer run piece. Aim to maintain your pace for each intensity throughout The Silence of the Lambs (Distance) BikeErg

Announcements Don’t forget to check out our 2021 Health and Fitness Challenge P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 30 Jumping jacks 10 Air squats with 2 sec pause in the bottom each rep 5 Push ups to downward dog Metcon (No Measure) 30 minute walk/jog or 30 minute mobility of

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 30 Jumping jacks or single unders 10 Alternating lunge elbow to the floor (total) :30 Single arm overhead hold (each arm) or :30 side plank (each side) It Bodyweight (AMRAP – Rounds and Reps) 15:00 AMRAP 100′ Walking Lunge 50 Plate Hops/Line Hops WORKOUT