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Kangaroo Song

Announcements

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

It’s an add-on that will help anyone that is looking for a little more accountability as well as having a ton of beneficial resources built in.
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: Closed

Saturday January 2nd: Closed

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

3 Rounds:

10 Hip Bridges

5 Dynamic Squat Stretch

30 Flutter Kicks

Kangaroo Song Bodyweight (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 30 Air Squats

Min 2: 20 Alternating Bodyweight RDLs (Total)

Min 3: Max Reps Sit Ups

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Aim for unbroken and quality reps on the air squats and bodyweight rdls.

Go for the gold on the max sets of sit ups each time.

ONLY record the number of sit ups for your score each set!

Kangaroo Song Minimal (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Goblet Squats (50/35)

Min 2: 20 Sit Ups

Min 3: Max Reps Alternating Hang Dumbbell Snatches (50/35)

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Aim for unbroken and quality reps on the goblet squats and sit ups.

Go for the gold on the max reps of alternating hang dumbbell snatches each time.

ONLY record the number of alternating hang dumbbell snatches for your score each set!

Accessories

3 rounds:

10 Single Arm Dumbbell Sotts Press (R/L)

10 Cat Cow Exercises

20 Supermans

Stretching:

1:30 Elbow to the Floor Stretch (R/L)

1:30 Frog Stretch

1:30 Toe Touch Stretch

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