CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping double taps

Over the hurdle

HKFT

15 Jumping double taps

Lunge w/ Samson

Bear crawl

10 DUs

10 Scap pushups

10 Scap pullups (ringrows)

15 DUs

10 Knee ups

5 Jumping pullup negatives

10 Step back burpees

PVC work

***Group at 12ish after***

Team WOD

Metcon (Time)

In teams of 2-3, complete the following:

100 Burpees Over Partner

200 Abmat Sit-ups

300 Double Unders

400m Medball Run 20/14
* Only one person working at a time.

* Reps can be split up however the team wishes.

* Medball Run must start and finish with all teammates.

Accessory

3 Rounds NFT of:

10 Split Stance Press

10 Pendlay Rows

10 RDLs

* Build each round

* Rest as needed between rounds.