Turkey & Dressing

CrossFit Quest – CrossFit

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

8 min AMRAP

5 Floor Plates Press

10 Heel to Toe Rocks

10 Alternating Plate Toe Taps (each side)

5 Down Dog/Seal Pose Transitions

**2. Workout Prep**

1 set

10 Double Unders

5 Push-Ups

Metcon

Time cap each set: 2:30

Target time each set: 1:45 – 2:15

Double Unders: Movement can be modified to the same number of single unders. Cut off should be 90 seconds to keep pace to finish within the target time.

Push Ups: Approach pushups in fast, quick sets. Movement can be modified to pushups on the side of a box or a racked bar or floor plate press (55/45).

Metcon (5 Rounds for time)

5 sets

100 Double Unders

30 Push-Ups

– Rest 1:00 between sets –
Scaling option 1

5 sets

75 Double Unders

25 Push-Ups

Rest 1:00 between sets

Scaling Option 2

5 sets

100 Single Unders

25 Bar Push-Ups

Rest 1:00 between sets

Accessory Work

STRICT Pull-Ups (5×7)

Bent Over Row (4×10)