CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Lunge w. Samson

Cow grazers

Knee hug

Then 4 rounds of:

4 cal row

2 Step back burpees

2 Step ups (each leg)

10 Jumping double taps

Then:

2 Wall walks

5 Jumping pullup negatives

PVC work

***Group at 12ish after***

Metcon

NOTE: Due to only having 8 rowers, you may pick which AMRAP you do first to accommodate for classes larger than 8 people.

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

10 Lateral Burpees over the rower

20 Calorie row
*Score is rounds plus any additional reps completed in the given time.

Rest

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

10 Weighted Step-ups (5 each leg) 35/25

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

* Step-Ups: A kettlebell or dumbbell may be used. It can be held in anyway but must NOT rest on the leg in anyway while performing the step ups.

* RX Box height is 20″ if you are 5’7″ of less and 24″ if you are 5’8″ or more.