P6 CrossFit – Online Programing
Warm-up
5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom
20 Russian Twists
5 Air Squats with 2 sec pause in the bottom
10 Stepback Lunges (Total)
5 Air Squats with 2 sec pause in the bottom
Put Your Hands in the Air Body weight (Time)
4 rounds:
20 Alternating Leg V-Ups
20 Jumping Air Squats
30 Stepback Lunges
*BACKPACK OPTION:
4 Rounds:
20 Backpack Sit Ups
20 Backpack Back Squats
30 Backpack Stepback Lunges
*All with a 20#/14 Backpack or Vest
WORKOUT STRATEGY & FLOW:
This is a moderate/high intensity workout focused on pushing the pace and holding unbroken movements.
Backpack option: same stimulus as bodyweight.
Aiming for smart sets on the sit ups (5+) and unbroken on the back squats and stepback lunges.
Put Your Hands in the Air Minimal (Time)
4 rounds:
20 Alternating Leg V-Ups
20 Single Dumbbell Thrusters (10 each arm – 50/35)
30 Single Dumbbell Stepback Lunges (50/35)
WORKOUT STRATEGY & FLOW:
This is a moderate/high intensity workout focused on pushing the pace and holding unbroken movements.
Stay tough on the thrusters into stepback lunges!
Accessories
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
