CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w. Samson

Knee hug

Over the hurdle

15 Scap pushups

10 Scap pullups

3 Wall walks

4 Jumping pullup negatives

3 Kickups

15 Air squats

PVC work

***Group at 12ish after***

Metcon

2k Row (Time)

Max Effort 2k Row

Accessory

4 Rounds NFT of:

10 Dumbbell Bench press

10 Strict Pull-ups

10 GHD Sit-ups

* Build each set of dB bench press.

* Rest 2-3 minutes between rounds.