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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

50 ft of:

HKFT

Knee hug

Bear crawl

Crab walk

Inch worm

Burpee broad jumps

Over the hurdle

Lunge w/ Samson

5 scap pullups

5 strict pull ups

5 kips

PVC work

QOD

How do you like your turkey prepared?

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds of:

3 minute AMRAP of:

5 Pull ups

10 Push-ups

15 Air Squats

Rest 1 minute
* Score is total rounds and reps completed for all 5 rounds.

* Start each round from where the previous round ended.

ROWVEMBER

4 min MAX effort row (Distance)

4 min MAX effort row

Mobility

Spend 2 minutes working on posterior chain floss

Spend 2 minutes working on couch stretch

Spend 2 minutes working on overhead banded distraction