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
-Then-
2 Rounds:
6 Lunge Elbow to the Floor (Total)
6 Air Squats with 2 sec pause in the bottom
Bodyweight (Time)
Every 5:00 (4 sets):
400m Run
30 Air Squats
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are sprints! Go out hard on the 400m run. If you don’t have space to run, sub 1:30 high knees.
Air squats are ideally unbroken and done at a fast pace. Stay tough!
Minimal (Time)
Every 5:00 (4 sets):
400m Run
20 Double Dumbbell Front Squats 50s/35s
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are sprints! Go out hard on the 400m run. If you don’t have space to run, sub 1:30 high knees.
Double dumbbell front squats: These are ideally unbroken – stay tough! If you only have one dumbbell, sub 20 goblet squats.
Accessories
3 Sets:
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit
Stretching:
2:00 Couch Stretch (Each Side)
