CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 Cal row

Cow grazers

HKFT

Lunge w. Samson

Knee hug

Bear Crawl (straight leg)

Backwards lunge w. twist

10 Wallball cleans

10 Step ups (5 each leg)

5 Wallball clusters

5 Box jumps

2 Wall climbs

PVC work

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

10 Deadlifts 185/125

10 Wallballs 20/14

10 Box Jumps 24″/20″
* Score is rounds plus any additional reps completed in the given time.

Accessory

3 Rounds NFT of:

12 Bulgarian Split Squats (6 each leg)

12 Dumbbell Renegade Rows (6 each arm)

1 min plank hold (on elbows)

* Rest as needed after each round.

* Build each round on dumbbells.