CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Over the hurdle

Knee hug

Lunge w. Samson

15 Scap pushups

10 Scap pullups (ring rows)

5 Knee ups

5 Med ball cleans

5 Med ball clusters

5 Jumping pullup negatives

5 Kickups (HSPU negatives)

PVC work

***Group at 12ish after***

QOD

What movement at CrossFit makes you the sorest?

Metcon

Metcon (Time)

In teams of 2-3:

12 Rounds of:

250m Row

30 Abmat Sit-ups

15 Wallballs 20/14
* Alternate rounds with teammates.

* While partner A is working, partner B (and C) must rest and can not start their round until partner A has completed there rounds.

* Score is total time it takes to complete all 12 rounds.