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Pale Rider

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
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: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

3 Rounds:

:30 High knees

30 Jumping jacks or single under

10 Alternating stepback lunges (total)

Pale Rider Bodyweight (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP:

10 Alternating box/chair step-ups

30 Plate hops/line hops

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.

The box step ups and plate hops/line hops are ideally unbroken. Utilize the rest between movements to catch your breath!

Restart each amrap from the beginning.

Pale Rider Minimal (AMRAP – Rounds and Reps)

3 Sets:

4:00 AMRAP:

10 Single Dumbbell Box Step-ups (24/20) (50/35)

30 Double Unders

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.

The box step ups and double unders are ideally unbroken. Utilize the rest between movements to catch your breath!

Restart each amrap from the beginning.

Accessories

3 rounds:

10 Windmills (Each Side)

20 Deadbugs (Controlled)

1:00 Superman Hold

Stretching:

5:00 Corpse Pose

*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.

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