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Comp Training

P6 CrossFit – CrossFit 2

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0′-15′ General Daily Warm Ups Options (No Measure)

Row/Run/Ski/Bike:

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 Warm up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Band & PVC Warm up:

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)

Accessories

Lasst Man Up Run

Over and Out (AMRAP – Reps)

AMRAP 15

50 Double Unders

30′ Overhead Walking Lunges 95/65

10 BMU
Scaled:

Work on getting Dubs for 2min

30′ DB Front Rack Walking Lunges

20/ea Pull Ups and Dips

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