P6 CrossFit – Online Programing
Warm-up
4 Rounds:
8 Alternating Bodyweight RDLs (Total)
12 Flutter Kicks (Each Leg)
6 Stepback Lunges (Total)
Away in a Manger Bodyweight (Time)
5 Rounds:
12 Single Arm Bent Over Rows (6 Each Arm)
15 Sit Ups
-Rest 2:00-
5 Rounds:
12 Jumping Lunges
15 Alternating Leg V-Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are workouts aimed to keep moving with unbroken sets. Utilize the transition between movements as your rest.
Single arm bent over rows: 6 reps each side here with a weight from around the house!
Away in a Manger Minimal (Time)
5 Rounds:
12 Single Arm Dumbbell Cleans (50/35)
15 Sit Ups
-Rest 2:00-
5 Sets
12 Single Arm Dumbbell Snatch (50/35)
15 Alternating Leg V-Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are workouts aimed to keep moving with unbroken sets. Utilize the transition between movements as your rest.
Single arm dumbbell cleans: you can alternate for the 12 or complete 6 then 6 on each arm.
Accessories
3 Sets:
3 Turkish Get-Ups (Each Side)
5 Dumbbell Windmills (each side)
30 Sec Side Plank (each side)
Stretching:
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
