Announcements
Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule
Thursday December 24th: 1 Class, Christmas WOD at Noon
Friday December 25th: Closed
Saturday December 26th: Closed
Thursday December 31st: 1 Class, END OF 2020 WOD
Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!
P6 CrossFit – Online Programing
Warm-up
5:00 Clock:
8 Alternating lunge elbow to the floor (total)
8 Air squats
16 Flutter kicks (each leg)
Dirty Harry Minimal (Time)
2 Sets:
40-30-20-10
Alternating leg v-ups
20-15-10-5
Goblet squats 50/35
-Rest 2:00 B/T sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
Aim for 85%+ of your max capacity on each set of this workout.
Alternating leg v-ups are ideally done in 1-2 sets throughout.
Goblet squats are ideally done unbroken throughout. Keep a solid pace and focus on your breath!
Accessories
3 rounds:
10 Bulgarian Split Squats (Each Side)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
Dirty Harry Bodyweight (Time)
2 Sets:
40-30-20-10
Alternating leg v-ups
Air squats
-Rest 2:00 B/T sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
Aim for 85%+ of your max capacity on each set of this workout.
Alternating leg v-ups are ideally done in 1-2 sets throughout.
Air squats are ideally done unbroken throughout. Keep a solid pace and focus on your breath!
8:00 Time cap each set.
