CrossFit Harrisburg – CrossFit

Warm Up

Banded 7s

-into-

6 min AMRAP:

30 sec single/double unders

10 Ankle Circles (each direction – each side)

10 Heel Toe Rocks

10 Floor Plate Press

5 Negative Push Ups (3-sec negative)

Workout Prep

1 set:

10 Single Unders

3 Push Ups

“Macy’s Thanksgiving Day Parade” (Time)

81-72-63-54-45-36-27

Single Unders

27-24-21-18-15-12-9

Push Ups
Target time: 12-14 minutes

Time cap: 18 minutes

Accessory

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 *