CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping doubletaps

Over/Under (down and back)

Over the hurdle

15 Jumping doubletaps

Knee to chest (hug)

Figure four

20 Jumping doubletaps

Lunge w/ Samson

Backward lunge w/ twist

10 DUs

Toe touch (High kick)

High knees

15 DUs

Butt Kickers

Side step jumping jack (down and back)

20 DUs

10 Scap pushups

10 Scap pullups

10 Pushups

10 Jumping pullups negatives

PVC work

***Group at 12ish after***

QOD

In you opinion, what is the worst professional sport?

Metcon

“Turn and BURN” (AMRAP – Rounds and Reps)

12 minute AMRAP of:

200m Sprint

30 Double Unders
* Score is rounds plus any additional reps completed in the given time.

* Every meter completed is equal to 1 rep. I.E. 50m= 50 reps

Strength

Bench Press (3-3-3-3-3)

* Object is to build each set.

* Use ALL five sets to establish a heavy 3 rep.

* Rest 90 seconds between sets.