Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
8 min AMRAP
30 sec row/bike (easy)
20 sec row/bike (mod)
10 sec row/bike (hard)
5 Kettlebell Sumo Deadlifts
5 Kettlebell Swings (to eye level)
5 Wall Balls
2. Workout Prep
2 sets:
5 Sumo Deadlift High Pulls (build in weight)
5 Kettlebell Swings
5 Wall Balls
Workout (Time)
“THANKSGIVING Football Games”
Compete
5 rounds:
21 Kettlebell Sumo Deadlift High Pulls (53/35)
15 Kettlebell Swings (53/35)
21 Wall Balls (20/14 to 10′)
Rest 2:30
Fitness
5 rounds:
21 Kettlebell Sumo Deadlift High Pulls (35/25)
15 Kettlebell Swings (35/25)
21 Wall Balls (16/14 to 9′)
Rest 2:30
Wellness
5 rounds:
15 Kettlebell Deadlifts (light)
15 Russian Kettlebell Swings (light)
15 Wall Balls Thrusters (14/10)
Rest 2:30
Target total time: 22-24 minutes
Time cap: 30 minutes
*Don’t count your final 2:30 rest in your total time.
Cooldown/Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)