Black Panther
P6 CrossFit – Online Programing View Public Whiteboard
July 2021
Back It Up
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 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 2-3 Sets 1:00 cardio (your
Put Your Hands in the Air
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5 Air Squats with 2 sec pause in the bottom 20 Russian Twists 5 Air Squats with 2 sec pause in the bottom 10 Stepback Lunges (Total) 5 Air Squats with 2 sec pause in the bottom 20 Russian Twists 5 Air Squats with 2 sec
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Active Rest Day
P6 CrossFit – Online Programing View Public Whiteboard Active Rest Day (No Measure) 30 minute walk/jog or 30 minute mobility of your choice! Flow (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles
Ski & Sit
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 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 8-12 Minutes (Steady movement through
Karen
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Row/Bike/Run at an easy pace to get warmed up, then move into the following: Line Drills Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High
Thruster Run 3.0
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 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 3 sets 200m Jog 5
From the Rower to the Wall
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10
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Jeff Gordon
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 Single Unders Or High Knees 20 Stepback Lunges 20 Glute Bridges Jeff Gordon Bodyweight (AMRAP – Reps) EMOM x 20 Minutes: Min 1: 20 Glute Bridges Min 2: 20 Stepback Lunges (Total) Min 3: Max Line Hops/Jumping Jacks Min 4: RestWORKOUT STRATEGY &
Jeff Gordon
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s – perform 7 reps of each movement 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
