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:
10 Big Arm Circles
10 Air Squats
Bodyweight (Time)
For time:
800m Run
100 Air Squats
50 Chair Dips
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is about consistent movement. Stay tough until the end!
Run: Aim to run at a moderate pace. If you don’t have a space to run, sub 2:00 high knees.
Air squats: 100 squats at once is a lot. Aim to keep reps in sets of 10+ throughout.
Chair dips: Aim to keep these in sets of 5+ and chip away.
Minimal (Time)
For time:
800m Run
100 Single Arm Dumbbell Thrusters 50/35
50 Single Arm Dumbbell Rows 50/35
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is about consistent movement. Stay tough until the end!
Run: Aim to run at a moderate pace. If you don’t have a space to run, sub 2:00 high knees.
Single arm dumbbell thrusters: 100 thrusters at once is a lot. Aim to keep reps in sets of 10+ throughout.
Single arm dumbbell rows: complete 25 on each arm. Switch arms when needed!
Accessories
2 Sets:
:30 Alternating Leg V-Ups
:30 Russian Twists
:30 Flutter Kicks
-Rest 1:00 B/T Sets-
Stretching:
1:00 Toe Touch Stretch
1:30 Pancake Stretch
