CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Over the hurdle

Bear crawl

Duck walk

15 Scap pushups

15 Scap ring rows

10 KB deadlifts

10 Goblet squats

10 Russian swings

10 Pushups

PVC work

***Group at 12ish after***

QOD

Pie or cake?

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

21 Front Squats 75/55

15 Sumo Deadlift High Pull 75/55

9 Ring Dips
* Score is rounds plus any additional reps completed in the given time.

Mobility

After the workout, accumulate 4 minutes of couch stretch and 4 minutes of pigeon stretch.