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CrossFit Tucker – CrossFit

Warm-up

A: Warm-up (No Measure)

6 min MAX effort row

Skills Work

Metcon (No Measure)

Spend 15 minutes working on 2-3 skills of your choose!

* Examples: Kipping, double unders, handstand holds, handstand walks, L-sits, parallette work, ring holds, etc.

Warm-up

B: Warm-up (No Measure)

AFTER SKILLS WORK:

3 rounds:

20 DUs

5 left arm Russian KB swings (medium weight)

5 right arm Russian KB swings (medium weight)

6 Scap pull ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

ROWVEMBER

6 min MAX effort row (Distance)

6 min MAX effort row