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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 DUs

Knee hug

Lunge w/ Samsom

15 DUs

Figure four

Backward lunge w/ twist

15 DUs

10 Medball clusters

Burpee broadjumps

Spiderman crawl

PVC work

*Group at 12ish after*

Metcon

Metcon (3 Rounds for reps)

5 minute AMRAP of:

15 Thrusters 75/55

15 Lateral Burpees over bar

Rest 3 minutes

5 minute AMRAP of:

10 Thrusters 95/65

10 Lateral Burpees over bar

Rest 3 minutes:

5 minute AMRAP of:

5 Thrusters 115/75

5 Lateral Burpees over bar
* Score is total reps completed for each AMRAP.

Accessory

3 Rounds NFT of:

15 GHD Sit-ups

20 Bulgarian Split Squats (10 each leg)

* Build each set of Bulgarian Squats.

* Rest 2-3 minutes between each set.