Black Panther
P6 CrossFit – Online Programing View Public Whiteboard
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 High Knees 20 Alternating Bodyweight RDLs (Total) :30 Handstand Hold or Plank Grettel Body weight (3 Rounds for reps) 3 Sets: 1:00 Max Reps Mountain Climbers 1:00 Max Reps Cossack Squats 1:00 Max Reps Box Jumps *STEP DOWN Or Tuck Jumps 1:00 Max
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 cardio (your
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5 Air Squats with 2 sec pause in the bottom 20 Russian Twists 5 Air Squats with 2 sec pause in the bottom 10 Stepback Lunges (Total) 5 Air Squats with 2 sec pause in the bottom 20 Russian Twists 5 Air Squats with 2 sec
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P6 CrossFit – CrossFit View Public Whiteboard Stand & Go (Distance) Erg 2 sets: 2:40 at mod, 20sec sprint at max effort 2:40 at mod, 20sec sprint at max effort 2:40 at mod, 20sec sprint at max effort 2:40 at mod, 20sec sprint at max effort 2:40 at mod, 20sec sprint at max effort 2:40
P6 CrossFit – Online Programing View Public Whiteboard Active Rest Day (No Measure) 30 minute walk/jog or 30 minute mobility of your choice! Flow (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Hip Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation and Increasing Heart Rate 8-12 Minutes (Steady movement through
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 30 Single Unders or Jumping Jacks 15 Reverse Sit Ups :30 Handstand Hold or Plank Hold Treglet Bodyweight (AMRAP – Reps) AMRAP 15 Minutes 60 Line Hops/Plate Hops 30 Ab Mat Sit-ups 10 Push UpsWORKOUT STRATEGY & FLOW: This is a moderate intensity workout
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5s 2. Row/Bike/Run at an easy pace to get warmed up, then move into the following: 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
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 High Knees 20 Alternating Bodyweight RDLs (Total) 5 Inchworms The Edge of Skill Bodyweight (Time) 2 Sets: 5 rounds 16 Alternating Box/Chair Step Ups (Total) 8 Burpees -rest 2:00 b/t sets-WORKOUT STRATEGY & FLOW: This is a moderate intensity workout focused on consistent
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