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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250m row

HKFT

Lunge w. Samson

15 Scap pushups

10 Ring rows (hips under rings)

5 Ring dip scap raises

10 Knee raises

14 Weighted lunges (25/15 each hand) (7 each leg)

High knees

Butt kickers

PVC work

***Group at 12ish after***

Metcon

Metcon (Time)

5 Rounds:

20 Abmat Sit-Ups

20 Jumping Lunges

100 ft. R. Arm Farmers Carry 53/35

100ft L. Arm Farmers Carry 53/35

Mobility

Accumulate 2 minutes of each:

Left leg Couch Stretch

Right leg Couch Stretch

Cobra Stretch

Hold bottom of squat