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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Run 200m

10 Toes Hips Sky

15 PVC Overhead Squats

20 PVC Pass through

25 Double Unders

30 Second Plank Hold

Group Warm up Starts 12 After

QOD

Mountains or beach?

Metcon

Metcon (Time)

50 Double Unders

10 Overhead Squats 135/95

40 Double Unders

8 Overhead Squats 135/95

30 Double Unders

6 Overhead Squats 135/95

20 Double Unders

4 Overhead Squats 135/95

10 Double Unders

2 Overhead Squats 135/95

Accessory

4 Rounds NFT of

10 Strict Pull-ups

20 Weighted Abmat Sit-ups 25/15

30 Second L-Sit Hold

* Scale rounds and reps as needed