P6 CrossFit – CrossFit
Shoulder-Focused Warmup (No Measure)
300m Row
10 PVC Pass Throughs
10 Figure 8’s
10 WB Thrusters
Thread the needle (30s each side)
5 Strict Pullups
3 Wall Walks
50ft Bear Crawl
*Coaches, guide your athletes through your favorite banded-rig stretches.*
Don’t let me down (Time)
4RFT, with a Dumbbell (50/35):
10 SA OH walking lunges
10 SA DB hang clean & jerks
200m run
*Each athlete is responsible for 1 DB that they must NOT put down during the WOD (even during the run). If the DB touches the ground IN ANY WAY (even by accident) the athlete must perform 10 burpees before they continue*
(SA=Single-arm)
(OH=Overhead)
Scaling Option: less weight
*It is not necessary to alternate arms within the rounds, just be sure you do 1/2 the WOD with one arm and 1/2 with the other. ALSO, if you need to rest your grip…there are not rules on how you must hold the DB when you aren’t performing movements… try different positions to try and save that grip!*
