P6 CrossFit – CrossFit
0′-15′ General Warm Up options (No Measure)
Run
0-100 Jog Pace
100-200 Run Pace
200-300 Sprint Pace
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 Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Band & PVC Warmup
10 PVC Pass Throughs
10 PVC figure 8s (5 Each way)
15: FR Wrist Stretch w/ PVC
10 Banded Good Mornings
15: OH distractions (each side)
Max Effort Plank Hold (Time)
This should be done from the hands and feet with a straight back (Push Up Position)
Alternative options
-From the knees
-on your Forearms
-one legged
-one armed
-one arm and one leg
-Feet Elevated
-etc
Just mention in comments which variation/variations you did
Metcon (AMRAP – Rounds and Reps)
3 Rounds
AMRAP 5:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 DB/KB Swings
Rest 1 minute between rounds and pick up where you left off.
(No Equipment Version):
3 Rounds
AMRAP 5:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
Rest 1 minute between rounds and pick up where you left off.