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Fast Five

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P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

10 Alternating Bodyweight RDLs (Total)

10 Alternating Lunge w/ Twist (Total)

:30 Hollow Hold

Fast Five Bodyweight (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 3:00

10 Hip Bridges

20 Stepback Lunges (Total)

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quick amraps – go out smooth, but fast!

Make sure to hit full range of motion on the hip bridges. Add a weight to the hips if you want!

Stand tall on the stepback lunges!

Fast Five Minimal (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 3:00

10 Double Dumbbell Deadlifts (50s/35s)

10 Double Dumbbell Stepback Lunges (50s/35s)

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quick amraps – go out smooth, but fast!

Make sure to hit full range of motion on the deadlifts.

Stand tall on the stepback lunges!

Aim to keep the sets unbroken and utilize the transition between sets as your rest!

Accessories

3 Sets:

10 Dumbbell Single Arm Upright Rows (Each Side)

10 Dumbbell Single Arm Bicep Curls (Each Side)

1:00 Handstand Hold or Wall Sit Hold

Bonus Stretching:

2:00 Couch Stretch (Each Side)

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