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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

50 ft of:

Backward lunge with a twist

Knee hug

Lunge with Samson

Over the hurdle

Bear Crawl

Burpee broad jumps

then:

10 Scap pushups

10 Step ups

10 med ball cleans

10 Scap ring rows

5 box jumps

5 med ball clusters

PVC work

QOD

If you could instantly become fluent in another language, which language would you choose?

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Wall Balls 20/14

Box Jumps 24/20

Accessory

Bulgarian Split Squats

10-10-10-10

* 10 each leg

* Rest 1-2 minutes between each set.

* Build each set

One Legged RDL

10-10-10

* 10 each leg

* Rest 1-2 minutes between each set.

* Build each set

ROWVEMBER

6 min MAX effort row (Distance)

6 min MAX effort row