CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m row (feet out)

10 Jumping double taps (JDTs)

Cow grazers

Knee hug

10 JDTs

Over the hurdle

Figure four

10 JDTs

15 Scap pushups

10 Scap pullps

5 Scap HSPU

15 DUs

Bear Crawl

Lunge w. Samson

15 DUs

15 Air squats

10 PVC pass throughs

5 PVC overhead squats

15 DUs

PVC work

***Group at 12ish after***

QOD

What is your profession?

Strength

Overhead Squat (5 Rep Max)

* With a 15 minute running clock, establish a 5 rep max for the day.

* These reps will come from the rack.

* Rest as needed between sets.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups