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🎄12 Days of Fitmas🎄

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 – CrossFit

View Public Whiteboard

Warm-up

4 Minutes of Calf & Hamstring Mobility of Your Choice

Run or Row 200 meters (at a jog/low effort)

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Run or Row 200 meters (faster than the first 400)

4 Minutes of Lat & Subscap Mobility of Your Choice

Run or Row 200 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 200’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Notes:

Grab: a Barbell, workout weight, (scaled) Band and PVC for Banded Pull Downs, AbMat (for T2R)

We will set the boxes up so they are spaced out so everyone has one near them.

Barbell Warmup (No Measure)

Performed with an empty barbell

5 Good Mornings

5 Back Squats

5 Shoulder Rotations

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts w/ Extension

🎄12 Days of Fitmas🎄 (Time)

1 Bar Muscle Up

2 Thrusters

3 Shoulder to Overhead

4 Front Squats

5 Front Rack Reverse Lunges

6 Hang Power Cleans

7 Pull Ups

8 Toes to Bar

9 Deadlifts

10 Push Ups

11 Burpees

12 Box Jumps

RX: 95/65, 24/20

RX+:OH Reverse Lunges, Hang Squat Cleans, 30/24

Scaling Option:

1 Straight Armed Band Pull Down

2 Thrusters

3 Shoulder to Overhead

4 Front Squats

5 Front Rack Reverse Lunges

6 Hang Power Cleans

7 Pull Ups

8 Toes to Rig

9 Deadlifts

10 Push Ups

11 Burpees

12 Box Jumps

Weight: (65/55)

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