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Halloween

P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

1:00 Marching in place

5 Inchworms

10 Alternating step back lunges (total)

Halloween Bodyweight (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 5 Minutes:

20 Hand Release Push Ups

20 Alternating Box Step Ups (Total)

-Rest :90 between sets-

WORKOUT STRATEGY AND FLOW:

These amraps are quick. Go out at around 85-90% and try to maintain that throughout.

Restart each amrap from the beginning. Aim for the same rounds + reps per set.

Smart sets on the hand release push ups. Aim for sets of 4+ throughout.

Aim for unbroken alternating box step ups throughout.

Halloween Minimal (AMRAP – Rounds and Reps)

3 sets

AMRAP 5 Minutes

20 Hand Release Push Ups

10 Double Dumbbell Box Step Overs 50s/35s

-Rest :90 between sets-

WORKOUT STRATEGY AND FLOW:

These amraps are quick. Go out at around 85-90% and try to maintain that throughout.

Restart each amrap from the beginning. Aim for the same rounds + reps per set.

Smart sets on the hand release push ups. Aim for sets of 4+ throughout.

Aim for unbroken alternating box step ups throughout.

Accessories

Tabata (:20 on/:10 off)

x 8 rounds

– Feet anchored sit ups

Bonus Stretching:

5:00 Corpse Pose

*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!

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