CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Lunge w/ Twist

Bear Crawl

15 Scap pushups

15 Scap pullups

Spiderman Crawl

Duck walk

3 Wallwalks

3 Jumping pull up negatives

10 Light Russian KB swings

10 Pushups

20 second handstand hold (cumulative)

PVC work

***Group at 12ish after***

Strength

Weighted Pull-ups (5-5-4-4-3-3-3)

* Build each set.

* Object is to find a heavy 3 rep weighted strict pull-up.

* Rest 2 minutes between sets.

Metcon

Metcon (Time)

2 Rounds of:

100 ft Left Arm Waiters Walk 53/35

100 ft Right Arm Waiters Walk 53/35

100 ft Left Arm Farmers Carry 53/35

100 ft Right Arm Farmers Carry 53/35
* RX+: 70/53