CrossFit Tucker – CrossFit
Warm-up (No Measure)
Lunge w/ Samson
Crab Walk (feet first)
15 Scap pushups
15 Scap ring rows
10 Knee ups
10 Squat jumps
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP of:
5 Hang Power Cleans 135/95
10 Overhead Walking Lunges 45/35
15 Abmat Sit-ups
20 Double Unders
* Score is rounds plus any additional reps completed.
3 Rounds NFT of:
1 minute Couch Stretch (Each leg)
45 second Static Ring Hold
30 second Pull-up Hold (Chin Over Bar)
* Rest as needed between rounds.
* Sub in Push-up Plank Hold for Static Ring Hold.
* Sub in Dead hang Pull-up Hold for Chin Over Bar Pull-up Hold.