P6 CrossFit – Online Programing
Warm-up
5:00 Clock:
10 Alternating Stepback Lunges (Total)
10 Hip Bridges
:30 Bottom of the squat hold
Truffles Bodyweight (AMRAP – Rounds)
2 Sets:
AMRAP 6 Minutes:
10 Box/Chair Step Ups (Total)
15 Air Squats
*Rest 2 Minutes B/T Sets
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are relatively quick amraps. Go out at a moderate pace and pick it up throughout.
Box step ups: Aim to keep these unbroken each set. Make sure to stand tall on top of the box with straight legs.
Air squats: Aim to keep these unbroken each set. Open up the hips at the top of each rep!
Truffles Minimal (AMRAP – Rounds)
2 Sets:
AMRAP 6 Minutes:
10 Alternating Single Dumbbell Box Step Ups (50/35)
15 Jumping Air Squats
*Rest 2 Minutes B/T Sets
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are relatively quick amraps. Go out at a moderate pace and pick it up throughout.
Box step ups: Aim to keep these unbroken each set. Make sure to stand tall on top of the box with straight legs. You can hold the dumbbell at the shoulder or at the hip and switch whenever needed.
Jumping air squats: Aim to keep these unbroken each set. Open up the hips at the top of each rep!
Accessories
3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
Stretching:
1:00 Toe Touch Stretch
2:00 Frog Stretch
