CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

15 Jumping double taps (JDTs)

Over the hurdle

50m row (feet out)

Knee to chest (hug)

15 Jumping double taps (JDTs)

Figure four

50m row (feet out)

Lunge w/ Samson

15 Jumping double taps (JDTs)

Backward lunge w/ twist

50m row (feet out)

Toe touch (High kick)

15 Jumping double taps (JDTs)

High knees

Butt Kickers

Side step jumping jack (down and back)

50m row (feet out)

15 Jumping double taps (JDTs)

PVC work

***Group at 15ish after***

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

Row 1000m

Run 800m

With remaining time:

Max Effort Double Unders
* Score is number of double unders completed in the time remining after the row and the run.

* Scale the distance or distances in order to allow for time on double unders.

ABccessory Work

3 Rounds NFT of:

15 Windshield Wipers 75/55

30 Second Static Ring Hold

15 Banded Abmat Sit-ups

* Rest as needed between rounds.