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P6 CrossFit – Online Programing

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5:00 Clock:

10 Lunge Elbow to the Floor (Total)

20 Flutter Kicks (Each Leg)

:30 Handstand Hold or Plank Hold

Bodyweight (AMRAP – Rounds and Reps)

4 Sets:

AMRAP 3 Minutes:

30 Sit Ups

20 Alternating Jumping Lunges (Total)

Max Hand Release Push Ups

-Rest 1 Minutes B/T Sets-

Athletes Notes


* These amraps will go quick! Once you get through 30 sit ups and 20 jumping lunges you will start chipping away at as many hand release push ups as possible. There is a 2:00 time cap on the sit ups and jumping lunges.

* Sit ups: keep these quick and keep moving!

* Jumping lunges: Stay low on these. They are ideally unbroken.

* Hand release push ups: these begin after the jumping lunges (OR at the 2:00 mark). Aim for big sets and keep chipping away.

Minimal (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

60 Double Unders

20 Alternating Dumbbell Snatches 50/35

20 Single Dumbbell Stepback Lunges 50/35

Athletes Notes


This amrap is all about consistency. Keep moving at a moderate pace throughout. If you feel good at the 10-11 minute mark, pick up the pace then!

Double unders: Aim to keep these in sets of 20+ throughout. Sub single unders if needed.

Dumbbell snatches: Aim to keep these in sets of 10+. You can switch arms in the air or on the floor.

Single dumbbell step back lunges: Aim to keep these in 1-2 sets throughout. You can either rack the dumbbell on her shoulder or by your side. Switch sides when needed!


3 Sets:

10-15 Single Arm Tempo Bench (Each Side)

20 Deadbugs (Controlled)

15 Single Leg Hip Bridges (Each Side)

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