CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

100 m row D4

Backward lunge w. twist

Bear Crawl

150 m row D6

Crab Walk (feet first)

Duck walk

150 m row D8

15 Air squats

10 Scap pushups

10 Scap pullups (ring rows)

200 m row D10

5 Jumping pullup negative

3 Wall walks

5 Hand release pushup

PVC work

***Group at 12ish after***

Strength

Back Squat (5-5-5-5-5-5-5)

* Build each set.

* Object is to find a heavy 5 rep back squat within the 7 given sets.

* Rest 2 minutes between each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

25 Air Squats

25 Hand-release Push-ups
* Score is rounds plus any additional reps completed in the given time.