Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike
5 jumping air squats (modify no jump)
4 Single Arm Dumbbell Deadlift (each side)
4 Single Arm Dumbbell Hang Snatch (each side)
4 Alt. Dumbbell Snatch (total – practice transition)
2. Workout Prep
2 sets (build in weight)
5 Air Squats
2 Dumbbell Snatch
Workout (2 Rounds for time)
“A Charlie Brown Thanksgiving”
Compete:
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (70/50)
50 Air Squats
-rest 3:00 between sets-
Fitness:
2 sets:
50 Air Squats
25 Alt. Dumbbell Snatches (50/35)
50 Air Squats
rest 3:00 between sets
Wellness:
2 sets:
30 Air Squats
15 Alt. Dumbbell Snatches (light)
30 Air Squats
rest 3:00 between sets
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Accessory (AMRAP – Reps)
EMOM 10
6-10 GHD Sit ups/V-ups/Stick sit ups/TTB/Abmat Situps
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose