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Eggo Waffle

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

10 yd lunge forward

10 yd lunge backward

Eggo Waffle Bodyweight (Time)

3 Rounds:

400m Run

30 Alternating Jumping Lunges

20 Abmat Sit Ups

WORKOUT STRATEGY & FLOW:

This workout is going to be a grind. The sticking point will be in that third round – stay tough and push through!

Alternating jumping lunges are ideally done in sets of 10 or more.

Recover as best you can on the abmat sit ups

Eggo Waffle Minimal (Time)

3 Rounds:

400m Run

20 Alternating Dumbbell Snatches (50/35)

20 Abmat Sit Ups

WORKOUT STRATEGY & FLOW:

This workout is going to be a grind. The sticking point will be in that third round – stay tough and push through!

Alternating dumbbell snatches are ideally done in sets of 10 or more.

Recover as best you can on the abmat sit ups.

Accessories

3 Rounds

10 Tempo Double DB Bench (2 sec down/ fast up)

10 Tempo Double DB Bent Row (2 sec down/ fast up)

10 Seated Alt. DB Curls (each side)

Bonus Stretching

2:00 Pancake Stretch

2:00 Frog Stretch

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