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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 DUs

Figure four

Lunge w/ Samson

15 DUs

Backward lunge w/ twist

Toe touch (High kick)

20 DUs

High knees

Butt Kickers

25 DUs

5 Step Down Burpees

5 Burpees

PVC work

QOD

ITP or OTP?

Metcon

Metcon (Time)

8 Rounds of:

25 yard Shuttle Run ( 5×5 yards intervals)

20 Double Unders

15 Jumping Lunges

10 Burpees

Rest 90 seconds
* Score is total time minus total rest (10:30 minutes)

ROWVEMBER

6 min MAX effort row (Distance)

6 min MAX effort row