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
3 Rounds:
8 Alternating Lunge Elbow to the Floor (Total)
24 Flutter Kicks (Total)
4 Air Squats with 3 second pause in the bottom
Dragon Ball Z Bodyweight (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
24 Air Squats
24 Sit Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is a moderate intensity with consistent movement. Aim for 80% of your max capacity and maintain that throughout.
Air squats: Keep these unbroken for as long as possible.
Sit ups: Keep these unbroken for as long as possible.
Utilize the transition between movements as your rest.
Dragon Ball Z Minimal (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
24 Single Arm Dumbbell Thrusters 50/35
24 Sit Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is a moderate intensity with consistent movement. Aim for 80% of your max capacity and maintain that throughout.
Single arm dumbbell thrusters: complete 12 on each arm. Switch arms if needed as long as you complete 12 per arm.
Sit ups: Keep these unbroken for as long as possible.
Utilize the transition between movements as your rest.
Accessories
2 Sets:
15 Dumbbell hammer curl R/L
15 Cat Cow Exercises
15 Dumbbell single leg RDL R/L
