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CrossFit Tucker – CrossFit

Warm-up

“The Beard”

Buy-in: Practice Double Unders for 2 min

20-15-10

Scap Pull-ups

Scap Push-ups

Scap Ring Rows

Air Squats

PVC Pass throughs

Cash out: Row 500m

Gymnastics

Metcon (Time)

5 Rounds of:

30 second Handstand Hold

30 second Pull-up Hold (chin over bar)

30 second Squat Hold

30 Second L-Sit Hold
SCALING OPTIONS:

* Sub in Static Overhead Dumbbell Hold for Handstand Hold.

* Sub in Dead Hang Pull-up Grip Hold for Pull-up Hold (chin over bar).

* Sub in Wall Squat Hold for Squat Hold.

* Sub in Push-up plank hold for L-Sit Hold.