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P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds 1:00 Air Squats 1:00 Alternating Leg V-Ups Mount Rushmore Bodyweight (Time) For Time: 45-30-15 Jumping Air Squats 90-60-30 Sit Ups *BACKPACK OPTION: For Time: 45-30-15 Backpack Back Squats (20#/14#) Backpack Sit Ups (20#/14#)WORKOUT STRATEGY & FLOW: This is a chipper style workout with big […]

P6 CrossFit – Online Programing View Public Whiteboard Active Rest Day Bodyweight/Minimal (No Measure) 30 Minute walk/jog or 30 Minute mobility of your choice! Flow Bodyweight/Minimal (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

P6 CrossFit – CrossFit View Public Whiteboard Air Force One (Distance) Bike Interval 3 sets: 3x (2min at mod/fast, 1min at hard (standing)) No rest b/t reps & 5min at easy b/t sets Mayhem Bodybuilding (No Measure) 3 rounds 10 dumbbell hammer curls (moderate) (each side) 10 double dumbbell skull crushers (moderate) 3 rounds 15

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

P6 CrossFit – CrossFit View Public Whiteboard Warm-up Banded 5s Row/Bike/Run at an easy pace to get warmed up. 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

P6 CrossFit – Online Programing View Public Whiteboard 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 setsWORKOUT STRATEGY & FLOW: The flow goes like this: 10

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 100m Jog or :30 High Knees 5 Push Ups to Downward Dog 10 Air Squats Murph Bodyweight (Time) 800m Run Directly into, AMRAP 10 Minutes: 10 Table Rows or 5/5 Bent Over Single Arm Rows 10 Push Ups 15 Air Squats @10 Minute mark,

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 10 Big Arm Circles (Forward/Backward) 10 Single Leg Calf Raises (Each Leg) :30 Single Arm Dumbbell Overhead Hold (R/L) Or Side Plank (R/L) Black Ranger Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Hand Release Push Ups 1:00 Max Mountain Climbers 1:00 Max Alternating

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. Barbell Prep – (perform after the metcon) A) Burgener Warm Up

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 6 Alternating Lunge Elbow to the Floor (Total) 12 Air Squats Pink Ranger Bodyweight (Time) For Time: 50 Cossack Squats (Total) 50 Alternating Box/Chair Step Ups (Total) 50 Alternating Stepback Lunges (Total) 50 Jumping Air SquatsWORKOUT STRATEGY & FLOW: This is a