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Truffles

P6 CrossFit – CrossFit

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Truffles (Distance)

Optional BikeErg

Warm-up: 5min from easy to mod

3x (30sec hard (100rpm), 30sec easy (80rpm))

2min recovery (50rpm),

8x (2min mod (80-85rpm), 30sec standing fast (70rpm))

Cool Down: 5min recovery (50rpm)

Total: 35min ”

Optional Assault or Echo Bike Option:

Warm-up: 5min from easy to mod

3x (30sec hard, 30sec easy)

2min recovery,

8x (2min moderate, 30sec fast

Cool Down: 5min recovery

Total: 35min

Pecan Pie (No Measure)

Optional Bodybuilding

10 sets

10 Dumbbell Shoulder Press (light/moderate weight)

10 Dumbbell Lateral Raises (light/moderate weight)

-Rest 1:1 after the 10 sets-

10 sets

10 Dumbbell curls (light/moderate weight)

10 Dumbbell hammer curls (light/moderate weight)

-Rest 1:1 after the 10 sets-

10 sets

15 Push Ups

15 Dumbbell Skull Crushers (light/moderate weight)
STIMULUS and GOALS

Use this session to have some fun and get a pump!!! Don’t worry about intensity. Just use appropriate weights and move steadily through the work.

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