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Saturday Workout

P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

10 Lunge Elbow to the Floor (Total)

20 Flutter Kicks (Each Leg)

:30 Handstand Hold or Plank Hold

Bodyweight (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

60 Plate Hops/Line Hops

20 Alternating Bodyweight RDLs

20 Jumping Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:

This amrap is all about consistency. Keep moving at a moderate pace throughout. If you feel good at the 10-11 minute mark, pick up the pace then!

Plate hops/line hops: Aim to keep these in sets of 20+ throughout. Keep fast feet!

Bodyweight RDLs: Aim to keep these unbroken. Reaching as far to the ground as possible!

Jumping air squats: Aim to keep these in 1-2 sets throughout. Make sure to open the hips each rep!

Minimal (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

60 Double Unders

20 Alternating Dumbbell Snatches 50/35

20 Single Dumbbell Stepback Lunges 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:

This amrap is all about consistency. Keep moving at a moderate pace throughout. If you feel good at the 10-11 minute mark, pick up the pace then!

Double unders: Aim to keep these in sets of 20+ throughout. Sub single unders if needed.

Dumbbell snatches: Aim to keep these in sets of 10+. You can switch arms in the air or on the floor.

Single dumbbell step back lunges: Aim to keep these in 1-2 sets throughout. You can either rack the dumbbell on her shoulder or by your side. Switch sides when needed!

Accessories

3 Sets:

10-15 Single Arm Tempo Bench (Each Side)

20 Deadbugs (Controlled)

15 Single Leg Hip Bridges (Each Side)

Stretching:

5:00 Corpse Pose

*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!

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