P6 CrossFit – Online Programing
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
10 yd lunge forward
10 yd lunge backward
Eggo Waffle Bodyweight (Time)
3 Rounds:
400m Run
30 Alternating Jumping Lunges
20 Abmat Sit Ups
WORKOUT STRATEGY & FLOW:
This workout is going to be a grind. The sticking point will be in that third round – stay tough and push through!
Alternating jumping lunges are ideally done in sets of 10 or more.
Recover as best you can on the abmat sit ups
Eggo Waffle Minimal (Time)
3 Rounds:
400m Run
20 Alternating Dumbbell Snatches (50/35)
20 Abmat Sit Ups
WORKOUT STRATEGY & FLOW:
This workout is going to be a grind. The sticking point will be in that third round – stay tough and push through!
Alternating dumbbell snatches are ideally done in sets of 10 or more.
Recover as best you can on the abmat sit ups.
Accessories
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
Bonus Stretching
2:00 Pancake Stretch
2:00 Frog Stretch
