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Quarantine Day 8

P6 CrossFit – CrossFit

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0′-15′ General Warm Up options (No Measure)

Run

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 Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Band & PVC Warmup

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)

Max Effort Plank Hold (Time)

This should be done from the hands and feet with a straight back (Push Up Position)

Alternative options

-From the knees

-on your Forearms

-one legged

-one armed

-one arm and one leg

-Feet Elevated

-etc

Just mention in comments which variation/variations you did

Metcon (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 5:

9 Strict Pull-Ups

15 Hand-Release Pushups

21 DB/KB Swings

Rest 1 minute between rounds and pick up where you left off.

(No Equipment Version):

3 Rounds

AMRAP 5:

15 Hand-Release Pushups

18 Bent over Backpack Rows

21 Glute Bridges

Rest 1 minute between rounds and pick up where you left off.

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