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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Knee hug

Over the hurdle

Lunge w/ Samson

5 step ups

10 scap pushups

10 scap pull ups

10 DUs

3 empty bar strict presses

5 empty bar push presses

15 DUs

10 med KB Russian swings

5 strict pullups

5 med KB American swings

PVC work

Metcon

Metcon (Time)

4 Rounds of:

10 Handstand Push-ups

15 Box Jumps 24/20

20 KettleBell Swings 53/35

25 Double Unders

ROWVEMBER

8 min MAX effort row (Distance)