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Ron Swanson

P6 CrossFit – Online Programing

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Warm-up (No Measure)

4:00 Clock:

10 Big Arm Circles (Forward/Backward)

10 Lunge Elbow to the floor (Total)

:30 Handstand Hold OR Plank Hold

Ron Swanson (Time)

7 Rounds:

6 Alternating Stepback Lunges

6 Chair Dips

Rest 3:00

7 Rounds:

6 Alternating Stepback Lunges

4 Burpees

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a different style workout than we normally see!

The goal is all reps unbroken! Utilize rest between movements if needed.

RX+:

2 Sets:

7 Rounds:

3 Double Dumbbell Cleans 50s/35s

4 Strict Handstand Push Ups

-Rest 3:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a different style workout than we normally see!

The goal is all reps unbroken! Utilize rest between movements if needed.

Accessories

3 Sets:

10 Half Kneeling Single Arm Dumbbell Press (Each Side)

10 Birddogs (Each Side)

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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