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Americas Birthday

P6 CrossFit – P6 Event

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0′-15′ General Warm Up options (No Measure)

Run

0-100 Jog Pace

100-200 Run Pace

200-300 Sprint Pace

Line Drills

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Hammy Stretch

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch worm

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Band & PVC Warmup

10 PVC Pass Throughs

10 PVC figure 8s (5 Each way)

15: FR Wrist Stretch w/ PVC

10 Banded Good Mornings

15: OH distractions (each side)

Americas Birthday (Team WOD) (AMRAP – Reps)

AMRAP 60:

17 Shoulder 2 Overhead

76 Air Squats

17 Power Cleans

76 Push Ups

17 Front Squats

76 AbMat Sit Ups

17 Power Snatches

76 Reverse Lunges

Men: 95lb

Women: 65lb
One Teammate works at a time. Each teammate does the movements with 17 reps (Broken up however you want) whereas, the movements with 76 Reps are split between teammates.

50′-60′ Post WOD Cool Down (No Measure)

1-2 Minutes of each stretch

Coach can assist in giving you specific stretches pertaining to this WOD

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