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:
:30 High knees
30 Jumping jacks or single under
10 Alternating stepback lunges (total)
Pale Rider Bodyweight (AMRAP – Rounds and Reps)
3 Sets:
4:00 AMRAP:
10 Alternating box/chair step-ups
30 Plate hops/line hops
-Rest 2:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.
The box step ups and plate hops/line hops are ideally unbroken. Utilize the rest between movements to catch your breath!
Restart each amrap from the beginning.
Pale Rider Minimal (AMRAP – Rounds and Reps)
3 Sets:
4:00 AMRAP:
10 Single Dumbbell Box Step-ups (24/20) (50/35)
30 Double Unders
-Rest 2:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.
The box step ups and double unders are ideally unbroken. Utilize the rest between movements to catch your breath!
Restart each amrap from the beginning.
Accessories
3 rounds:
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold
Stretching:
5:00 Corpse Pose
*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
