Robert Plank

P6 CrossFit – Kids CrossFit View Public Whiteboard 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 […]

P6 CrossFit – CrossFit 2 View Public Whiteboard 0′-15′ General Daily Warm Ups Options (No Measure) Row/Run/Ski/Bike: 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

P6 CrossFit – Kids CrossFit View Public Whiteboard Simon Says (No Measure) Simon Says: Choose a person to be “simon”. When simon says, everyone else does what they say. If he doesn’t say, then you do not do what they say. If someone does what simon says at the wrong time, they are out for

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators -Then- 10 Minute Clock: 1 Minute Machine (OR Jog) 30 Plate Hops 10 Inchworms 5 Strict Pull Ups Notes: 15:00-35:00 Take 20 Minutes to find whatever Maxes you want. Shoulder Press (Heavy to Max)

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up 10 PVC Pass Throughs 10 Figure 8s 10 R-Leg to L-Hand 10 L-Leg to R-Hand 5 Inch Worms Skill Hand Stand Walk Practice Metcon (AMRAP – Reps) Partner WOD AMRAP Hand Stand Walk (5ft each- taking turns) Star Jumps (7 each- taking turns) Toes to bar

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-10:00 3 Rounds: 1:30 Bike (Or cardio machine or Jog) 10 Single Arm Dumbbell Press R/L 20/ea Banded Lateral Side Step (Each Way) 20/ea Banded Monster Walk (Forward/Backward) 15 Banded Squats Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups “Diane” Scaled (Time) 21-15-9 Deadlift 155/ 105

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up 3 Rounds of Zig zag Shuffle -> 15m Backwards lunge -> 3 Handstand kick ups -> 15m Broad jump Skill Wall Ball Shots Metcon (AMRAP – Reps) AMRAP 10 Deadlifts 10 Wall Ball Shots

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 0:00-12:00 12 Minute Clock: 1:30 Machine (OR 15 glute bridges into 20 jumping lunges) 10 Lunge Elbow to The Floor 15 Goblet Squats 20 Deadbugs Mewtwo (Time) 15:00-45:00 2 sets (1 set every 15:00) 30/21 Cal Bike OR 80 Jumping Lunges 50 wall balls 20/14

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 0:00-10:00 Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators -Then- 2 Rounds: 2:00 Row OR 100′ Single Arm Farmer’s Carry R/L (moderate) 20 Ring Rows 10 Push Up to Downward Dog Bench Press (Find a heavy to Max Bench Press) Mew

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up 3 Rounds 20 sec Squats 20 sec Arm Circles 20 sec Line hops Skill Plank games: Hold the longest Cupid Shuffle? Metcon (AMRAP – Reps) AMRAP 5 Hip Thrust Clean and Jerks 7 Hand Release Push ups 9 Monkey hangs (hand switches)