fbpx

Fast and Furious

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge

P6 CrossFit – Online Programing

View Public Whiteboard

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

Fast and Furious Bodyweight (Time)

3 Sets (1 Set Every 6:00)

100m Run

15 Burpees

100m Run

15 Burpees

Athletes Notes

WORKOUT STRATEGY & FLOW:

Try to push the pace on this workout!

Fast pace on the 100m. If you are unable to to run out side, sub :30 high knees per 100m.

Aim to keep burpees at a fast, but consistent pace.

There is a 4:30 time cap per set.

Fast and Furious Minimal (Time)

3 Sets (1 Set Every 6:00)

100m Run

10 Burpee Box Jump Over (24/20)

100m Run

10 Burpee Box Jump Over (24/20)

Athletes Notes

WORKOUT STRATEGY & FLOW:

Try to push the pace on this workout!

Fast pace on the 100m. If you are unable to to run out side, sub :30 high knees per 100m.

Aim to keep burpee box jump overs at a fast, but consistent pace.

There is a 4:30 time cap per set.

Accessories

3 Sets:

10 Dumbbell Single Leg RDL (Each Side)

10 Dumbbell Single Arm Shoulder to Overhead (Each Side)

10 Cat Cow Exercises

Bonus Stretching:

Child’s Pose

    Comments

    1. Hello, this weekend is nice in support of me, since this time i am reading this impressive informative article here at my house. Carla Jerrie Dow

    2. You made some nice points there. I did a search on the subject and found most people will agree with your site. Brook Roman Sagerman

    3. Great article! We will be linking to this great content on our site. Katee Friedrick Janean

    4. Nice respond in return of this question with solid arguments and explaining tthe whole thing regarding that. Celeste Claiborn Gies

    5. Pretty! Thiss was an extremely wonderfu article. Thanks for supplying this info. Annmaria Nikolaos Mufi

    6. You have brought up a very great points , thanks for the post. Eva Reinaldo Scrogan

    7. This paragraph will help the internet users for building up new blog or even a blog from start to end. Fayette Thorstein Stouffer

    8. That is a good tip particularly to those new to the blogosphere. Sisely Pincas Rollo

    9. My brother recommended I may like this website. He was once entirely right. Tiffy Sigismundo Vowel

    10. Wow, this piece of writing is nice, my sister is analyzing these kinds of things, therefore I am going to tell her. Gwenette Victoir Alidia

    11. You have observed very interesting points! ps nice website. Lynelle Marlon Montagna

    12. Thanks for the auspicious writeup. It in reality was a enjoyment account it. Jobey Massimo Attlee

    13. Card can be found and legendary title ready for you. Margaux Garrick Rey

    14. Simply wanna input that you have a very nice web site , I enjoy the design and style it really stands out. Hortensia Knox Rossen

    15. Niestety, zdecydowana wiekszosc lubi zyc zyciem innych z blizszego badz dalszego otoczenia. Rafaelita Ettore Ailsa

    16. Incredible points. Solid arguments. Keep up the good work. Dorise Darnall LaSorella

    17. Now I am ready to do my breakfast, afterward having my breakfast coming yet again to read other news. Eydie Averell Tempest

    18. I enjoy the efforts you have put in this, regards for all the great content. Cherin Gare Idalla

    19. I have recently started a web site, the info you offer on this site has helped me greatly. Thank you for all of your time & work. Siobhan Ryley Laidlaw

    20. Thanks a lot for the blog. Much thanks again. Want more. Marion Chaim Delmor

    21. This tutorial is sequential, uncomplicated and short than makes excellent perception to begin Finding out SAPUI5. Dedra Shaw Capon

    22. Yes! Finally someone writes about glass splashbacks. Kimberly Hillel Evers

    23. Pretty! This was a really wonderful article. Many thanks for providing this info. Sandra Sterling Swec

    24. I cannot thank you enough for the post. Really looking forward to read more. Cool. Melva Sascha Krispin

    25. This software program is exceptional when it comes to Forex calculations and on-line trading. Quintana Gasper Britni

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]