CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

90 Second row

HKFT

Knee hug

Lunge w. Samson

Bear crawl

15 Scap pushups

10 Scap pullups

2 Wall walks

10 Medball cleans

10 Step ups (each leg)

5 Medball clusters

PVC work

***Group at 12ish after***

QOD

Metcon

Metcon (Time)

50 Wallballs 20/14

15 Burpees

40 Box Jumps 24″/20″

15 Burpees

30 Front Squats 135/95

15 Burpees

20 Hang Power Cleans 135/95

15 Burpees

10 Shoulder To Overhead 135/95

15 Burpees

Active Recovery

Row for 3 minutes at a 5 Damper or less

20 Toes Hips Sky

Row for 2 minutes at a 5 Damper or less

20 PVC Pipe Pass throughs

Row for 1 minute at a 5 Damper or less