CrossFit 11/21/2022

20
Nov

CrossFit 11/21/2022

CrossFit Cape Cod – CrossFit

View Public Whiteboard

Back Squat (8-6-4-6-8)

*Start moderate and build to moderate-heavy

Workout (2 Rounds for time)

“A Charlie Brown Thanksgiving”

2 sets:

50 Air Squats L1 (30 Air Squats)

25 Alt. Dumbbells Snatches Rx (70/50) L2 (50/35) L1 (15 at 20/15)

50 Air Squats

-rest 3:00 between sets-

Target time each set: 4-5 minutes

Time cap each set: 6 minutes

Accessory (AMRAP – Reps)

10 min GHD Sit ups Practice

OR

Every minute (10:00)

6-10 GHD Sit-ups

* Or perform V-Ups or Stick Sit ups

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch (each side)

1 min Seal Pose

Rowvember (Distance)