P6 CrossFit – CrossFit 2
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 Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)
Barbell Warm up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Band & PVC Warm up:
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)
Accessories
Lasst Man Up Run
Over and Out (AMRAP – Reps)
AMRAP 15
50 Double Unders
30′ Overhead Walking Lunges 95/65
10 BMU
Scaled:
Work on getting Dubs for 2min
30′ DB Front Rack Walking Lunges
20/ea Pull Ups and Dips