Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Banded 7s
-into-
6 min AMRAP
30 sec skipping/plate steps
10 Ankle Circles (each direction – each side)
10 Heel Toe Rocks
10 Floor Plate Press
5 Negative Push Ups (3-sec negative)
2. Workout Prep
1 set:
10 skips
3 Push Ups
Workout (Time)
“Macy’s Thanksgiving Day Parade”
Compete:
81-72-63-54-45-36-27
Single Unders
27-24-21-18-15-12-9
Push Ups
Fitness:
70-60-50-40-30-20-10
Single Unders
24-21-18-15-12-9-6
Push Ups
Wellness:
50-40-30-20-15-10-5
Plate steps
20-18-16-14-12-10-8
Bar Push Ups
Target time: 12-14 minutes
Time cap: 18 minutes
Accessory (Checkmark)
10 min Rope Climb Practice
OR
Every minute (10:00)
1-2 Rope Climbs/Zombie Climbs
* If ropes are unavailable sub -5-7 Strict Pull ups for every rope climb *
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)