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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

10 med goblet squats

Figure four

Lunge w/ Samson

10 Russian swings

Backward lunge w/ twist

Toe touch (High kick)

5 kick ups to handstand

High knees

Butt Kickers

10 second handstand hold

Side step jumping jack (down and back)

5 American swings

PVC work

Metcon

Metcon (Time)

5 Rounds of:

Run 200m

12 Kettlebell Swings 70/53

8 Handstand Push-ups

Active Recovery

Run 400m

Row 300m

Run 200m

Row 100m

NFT

ROWVEMBER

2 min Max effort row (Distance)

2 min MAX effort row