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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 DUs

50 ft High knees

50 ft Butt kickers

50 ft Over the hurdle

50 ft Lunge w/ Samson

10 Med ball deadlifts

15 DUs

10 Scap pushups

10 Scap ring rows

10 Med ball cleans

20 DUs

5 push ups

5 strict pull ups

25 DUs

10 Med ball thrusters

PVC work

QOD

What’s your favorite sport to play?

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Mobility

Hold bottom of squat for 2 minutes

Couch Stretch for 2 minutes on each leg

Pigeon Stretch for 2 minutes each leg

Accessory

4 Rounds NFT of:

30 Second Pull-Up Hold

30 Second Handstand Hold

30 Second L-sit Hold (Sub Weighted Plank)

ROWVEMBER

2 min MAX effort row for distance

2 min Max effort row (Distance)

2 min MAX effort row