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Sonny

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

6:00 Clock:

10 Alternating Lunge Elbow to the Floor (Total)

5 Inchworms

30 Walking Plank Steps

Sonny Bodyweight (Time)

AMRAP 12:00:

20 Alternating Leg V-ups (Total)

20 Alternating Step Back Lunges (Total)

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is going to be a fun one! Start out at about 80% of your max pace and try to hold that throughout.

The alternating leg v-ups are going to get tough. Aim for 1-3 sets throughout with quick breaks.

Aim to keep the step back lunges unbroken each set. Try to recover your breath here!

Sonny Minimal (Time)

AMRAP 12:00:

20 Alternating Leg V-ups (Total)

20 Single Dumbbell Alternating Step Back Lunges (50/35)

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is going to be a fun one! Start out at about 80% of your max pace and try to hold that throughout.

Aim for 1-2 sets on the alternating leg v-ups. Try to recover your breath here if you can!

The single dumbbell step back lunges are going to get tough! Keep a consistent pace here and aim to complete all sets in 1-2 sets. Hold the dumbbell on either should or down by the hip and switch however you want throughout.

Accessories

3 rounds:

10 Lateral Box/Chair Step Up (R/L)

10 Single Leg Calf Raises (R/L)

1:00 Side Plank (R/L)

Stretching:

10 Alt Scorpion Stretches (Total)

1:00 Seal Stretch

2:00 Child’s Pose

10 Alt Scorpion Stretches (Total)

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