P6 CrossFit – CrossFit
Warm Up Games “Speed Drills” (No Measure)
Class Size
Any
Objective
Finish First
Rules
Lay out in a line towards the rig:
Plates 2x10s, 2x25s, 2x35s, 4x45s, 2x35s, 2x25s, 2x10s then KBs 2x10s, 2x18s, 2×26, 2x35s, 2x53s, 2x70s and a Wall Ball (20/14)
Start at the 10s and toe tap one toe to touch the 10 then the other toe, then move to the next plate and so one
Once you get to the KB drop into a plank and tap each KB with one hand at a time as you plank walk to the end (at the Wall Ball Target)
Grab your respective Wall ball and hit your target 3 times
Then Drop and do 3 (full lockout and jump) Burpees
As soon as you finish you last burpee your next teammate can start
Options and Variations
Both feet touch the plate at the same time
More or less wall balls and/or burpees
Garage Wars (AMRAP – Reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Hang Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest
Dumbbells: 50’s/35’s
Skill Conditioning
Alternating On the Minute x 10 (5 Rounds):
Even: 50’ Handstand Walk
Odd: Max Body Weight Bench Press
