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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

100 m row

Knee hug

HKFT

15 DUs

Bear Crawl

Crab Walk (feet first)

100 m row

16 Step ups

Duck Walk

Burpee broad jumps

15 Scap pushups

10 Scap ring rows

PVC Work

QOD

How awesome was that Atlanta Falcons win last night?

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

Row 250m (Feet out)

25 Push-ups
* Score is rounds plus any additional reps completed.

* 1 meter= 1 Rep

Rest

Rest 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes AMRAP of:

25 Weighted Step-ups 35/25, 24/20

25 Unbroken Double Unders
* Score is rounds plus any additional reps completed.

* A single plate, dumbbell, or kettlebell can be used for weighted step-ups.