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Deck the Halls

P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

30 Single Unders/Jumping Jacks

10 Alternating Lunge Elbow to the Floor (Total)

5 Dynamic Squat Stretch

Deck the Halls Bodyweight (AMRAP – Reps)

AMRAP 10 Minutes:

30 Air Squats

30 Plate Hops/Line Hops

Athletes Notes

WORKOUT STRATEGY & FLOW:

Aim to hold a moderate pace on this workout. Go for 80% of your max capacity and try to maintain that pace throughout.

Air squats: aim to keep these unbroken each round. Keep a consistent pace here!

Plate hops/Line hops: Aim to keep these unbroken. Utilize the rest between movements!

Deck the Halls Minimal (AMRAP – Reps)

AMRAP 10 Minutes:

30 Goblet Squats

60 Double Unders

Athletes Notes

WORKOUT STRATEGY & FLOW:

Aim to hold a moderate pace on this workout. Go for 80% of your max capacity and try to maintain that pace throughout.

Goblet squats: aim to keep these 2-3 sets throughout. Keep a consistent pace here!

Double unders: Aim to keep these unbroken. Sub 90 single unders if needed.

Accessories

3 Sets:

20 Abmat situps

40 Flutters kicks (each side)

60 Sec plank hold

-Rest 1:00 B/T Sets-

Stretching:

1:00 Toe Touch Stretch

1:30 Pancake Stretch

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