Announcements
Don’t forget to check out our 2021 Health and Fitness Challenge
It’s an add-on that will help anyone that is looking for a little more accountability as well as having a ton of beneficial resources built in.
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: Closed
Saturday January 2nd: Closed
P6 CrossFit – Online Programing
Warm-up
3 Rounds:
10 Hip Bridges
5 Dynamic Squat Stretch
30 Flutter Kicks
Kangaroo Song Bodyweight (AMRAP – Reps)
EMOM x 20 Minutes:
Min 1: 30 Air Squats
Min 2: 20 Alternating Bodyweight RDLs (Total)
Min 3: Max Reps Sit Ups
Min 4: Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Aim for unbroken and quality reps on the air squats and bodyweight rdls.
Go for the gold on the max sets of sit ups each time.
ONLY record the number of sit ups for your score each set!
Kangaroo Song Minimal (AMRAP – Reps)
EMOM x 20 Minutes:
Min 1: 20 Goblet Squats (50/35)
Min 2: 20 Sit Ups
Min 3: Max Reps Alternating Hang Dumbbell Snatches (50/35)
Min 4: Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Aim for unbroken and quality reps on the goblet squats and sit ups.
Go for the gold on the max reps of alternating hang dumbbell snatches each time.
ONLY record the number of alternating hang dumbbell snatches for your score each set!
Accessories
3 rounds:
10 Single Arm Dumbbell Sotts Press (R/L)
10 Cat Cow Exercises
20 Supermans
Stretching:
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch
