CrossFit Harrisburg – CrossFit

Warm Up

Hip Halo Warmup

-into-

6 min AMRAP

30 sec bike

5 jumping air squats

4 Single Arm Dumbbell Deadlift (each side)

4 Single Arm Dumbbell Hang Snatch (each side)

4 Alt. Dumbbell Snatch (total – practice transition)

Workout Prep

2 sets (build in weight)

5 Air Squats

2 Dumbbell Snatch

“A Charlie Brown Thanksgiving” (2 Rounds for time)

2 sets:

50 Air Squats

25 Alt. Dumbbell Snatches (70/50)

50 Air Squats

-rest 3:00 between sets-
Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Accessory

10 min GHD Sit ups Practice

OR

Every minute (10:00)

6-10 GHD Sit-ups

* If GHD’s are unavailable then perform V-Ups or Stick Sit ups