Quarantine DAY 9

P6 CrossFit – CrossFit

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


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)

Metcon (AMRAP – Reps)

3 Rounds 1:00 Minute at Each Station:

Dumbbell Goblet Thrusters

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses



(No Equipment Version):

3 Rounds 1:00 Minute at Each Station

Backpack Thrusters

Backpack Cleans

Hops over Backpack

Backpack Reverse Lunges



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