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Scream

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

10 yd lunge forward

10 yd lunge backward

Then, squat/hip mobility

Scream Bodyweight (Time)

400m Run

150 Air Squats

400m Run

WORKOUT STRATEGY & FLOW:

This workout is a grind.

Stay consistent on the first run and push the last one!

Break up the air squats smart. Try to keep them in sets of 30 or more.

Scream Minimal (Time)

400m Run

100 Goblet Squats 50/35

400m Run

WORKOUT STRATEGY & FLOW:

This workout is a grind.

Stay consistent on the first run and push the last one!

Break up the goblet squats smart. Try to keep them in sets of 10 or more.

Accessories

3 Sets:

10 Cat cow exercises

10 Birddogs (each side)

20 Deadbugs (total)

Bonus Stretching:

:30 Calf stretch (each leg)

1:00 Hamstring stretch (each leg)

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