CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200m row

HKFT

Lunge w. Samson

15 Scap pusups

10 Scap pullups

5 Scap HSPU

Bear Crawl

Duck Walk

5 Shoot Throughs

20 Second Superman hold

20 Second hollow body hold

10 Air pause squats

10 Med KB Russian swings

PVC work

***Group at 12ish after***

QOD

Name one bad CrossFit habit that you just can’t seem to shake.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP of:

2000m Row

With remaining time:

AMRAP of:

6 Chest to Bar Pull-up

8 Alternating Pistols

10 Kettlebell Swings 53/35
* Score is number of rounds completed in the time remaining after the 2k row.

* the row does not count towards the overall score.

Accessory

2 Rounds NFT of:

1:00 Static Ring Row Hold

1:00 Hand Stand Hold

1:00 L-Sit Hold

* Rest as needed.