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Christmas Cookies

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Christmas Cookies Bodyweight (Time)

600m Run

45 Hand Release Push Ups

600m Run

Athletes Notes

WORKOUT STRATEGY & FLOW:

Run: The first run is a moderate pace. The second run is everything you have left! If you don’t have space to run sub 1:30 high knees.

Hand release push ups: 45 is a big chuck! Aim to maintain sets of 5+ throughout. Sub incline push ups or knee push ups if needed!

Christmas Cookies Minimal (Time)

600m Run

30 Alternating Single Arm Devil’s Presses (50/35)

600m Run

Athletes Notes

WORKOUT STRATEGY & FLOW:

Run: The first run is a moderate pace. The second run is everything you have left! If you don’t have space to run sub 1:30 high knees.

Alternating single arm devil’s presses: 30 is a big chunk! Aim to keep moving on these – consistency is key!

Accessories

3 rounds:

10 Windmills (Each Side)

20 Deadbugs (Controlled)

1:00 Superman Hold

Stretching:

5:00 Corpse Pose

*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!

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