CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 mins

HKFT

Cow grazers

Knee hug

High knees

Butt kickers

Lunge w. Samson

15 Scap pushups

10 Scap pullups

5 Scap HSPU (Kick up, then do scap raises)

10 Air squats

3 Jumping pull up negatives

10 Medball cleans

PVC work

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds of:

3 minute AMRAP of:

9 Sumo Deadlift High Pulls 75/55

7 Push Press 75/55

5 Lateral Burpees Over the Bar

Rest 90 seconds
* Start each round where you left off the last.

* Score is total rounds and any additional reps completed in all 5 AMRAPs.