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2 Fast 2 Furious

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P6 CrossFit – Online Programing

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Warm-up

6:00 Clock:

10 Arm Circles (Forward/Backward)

:30 Walking Plank

5 Inchworms

:30 Handstand Hold or :30 Static Plank Hold

2 Fast 2 Furious Bodyweight (Time)

15-12-9-6-3

Single Arm Bent Over Row (Each Arm)

Hand Release Push Ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is a little bit more of a pump session! It should be lower heart rate and focus is on movement quality.

Grab a backpack or weight from around the house and complete the amount of reps each side!

Smart sets on the hand release push ups. Chip away here!

2 Fast 2 Furious Minimal (Time)

15-12-9-6-3

Double Dumbbell Bent Over Rows OR Strict Pull Ups

Strict Handstand Push Ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is a little bit more of a pump session! It should be lower heart rate and focus is on movement quality.

If you are using dumbbells rx’d would be 2×50 for the men and 2×35 for the women.

Smart sets on the strict handstand push ups. Chip away here! Sub handstand push ups or hand release push ups if needed.

Accessories

3 Sets:

10 Single Arm Dumbbell Windmills (Each Side)

10 Suitcase Deadlifts (Each Side)

15 Banded Scap Squeezes

Bonus Stretching:

:30 Chest Stretch (Each Side)

10 Alternating Scorpion Stretches (Total)

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