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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200m run

High knees

15 DUs/SUs

Butt Kickers

HKFT

20 DUs/SUs

5 Scap Pushups

5 Scap ring rows

25 DUs/SUs

5 Pushups

5 ring rows

30 DUs/SUs

5 Pullup Kips

5 Pullups

Group PVC at 10 after class time.

Metcon

Metcon (5 Rounds for time)

5 Rounds each for time of:

With a 4 minute running clock complete:

15 Pull-Ups

30 Double Unders

Run 200m

Rest Remainder of time remaining
* A deviation of 10 seconds or more from your fastest round, results in one 30 second static ring hold, post WOD.

Active Recovery

8 Rounds of:

30 seconds hard row

30 seconds slow row