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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

30 single unders

50 ft Forward Walking Lunges

Run 200m

30 double unders

50 ft Backwards Walking Lunges

2 minutes of PVC Shoulder work.

Metcon

Metcon (Time)

3 Rounds of:

800m Run

100 ft Overhead Walking Lunge 45/35

21 Burpees

Active Recovery

Spend 2-3 minutes on the Assault Bike or on the Rower at a light damper setting.

20 PVC Pass-throughs

10 Around the Worlds (In each direction)

Spend 2-3 minutes on the Assault Bike or on the Rower at a light damper setting.

* The Assault Bike and/or the Row are to be done at a conversational pace. This is meant to recover from this week and today’s WOD. It is not for time.