P6 CrossFit – Online Programing
Warm-up
3 Rounds
12 Big Arm Circles (Forward/Backward)
8 Lunge Elbow to the Floor (Total)
6 Inchworms
Boston Harbor Bodyweight (AMRAP – Reps)
2 Sets
AMRAP 7 Minutes
10-20-30-40….
Stepback Lunges
5-10-15-20….
Chair Dips
-Rest 3:00 between sets
WORKOUT STRATEGY & FLOW:
The flow goes like this: 10 stepback lunges (total), 5 chair dips, 20 stepback lunges, 10 chair dips, and so on.
Stepback lunges: aim for unbroken as long as possible.
Chair dips: aim for sets of 5+ throughout. Focusing on good range of motion each rep.
Boston Harbor Minimal (AMRAP – Reps)
2 Sets
AMRAP 7 Minutes
10-20-30-40….
Single Dumbbell Stepback Lunges (50/35)
Single Dumbbell Shoulder to Overhead (50/35) *Split between arms
-Rest 3:00 between sets
WORKOUT STRATEGY & FLOW:
The flow goes like this: 10 stepback lunges (total), 10 single arm shoulder to overhead, 20 stepback lunges, 20 single arm shoulder to overhead, and so on.
Stepback lunges: aim for unbroken as long as possible.
Single arm shoulder to overhead: aim for unbroken sets as long as possible here. Split the reps equally between arms.
Accessories
3 rounds:
20 Hip Bridges (Weighted if you can!)
10-15 Bulgarian Split Squats (R/L)
10 Birddogs (R/L)
Stretching
1:30 Pigeon Stretch (R/L)
1:00 Seal Stretch
2:00 Child’s Pose
