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Quarantine Day 3

P6 CrossFit – CrossFit

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0′-15′ General Daily Warm Ups Options (No Measure)

Row/Run/Ski/Bike:

0-100 Jog Pace

100-200 Run Pace

200-300 Sprint Pace

Line Drills:

Quad Stretch

Knee to Chest

Soldier Kicks

Walking Hammy Stretch

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch worm

3 Air Squats + Broad Jump

High Knees

Butt Kicks

Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

Barbell Warm up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Band & PVC Warm up:

10 PVC Pass Throughs

10 PVC figure 8s (5 Each way)

15: FR Wrist Stretch w/ PVC

10 Banded Good Mornings

15: OH distractions (each side)

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Plan your route beforehand. You can use google maps to do this.

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