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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 DUs

Knee hug

Lunge w/ Samson

10 DUs

Bear Crawl

Crab Walk (feet first)

10 Dus

15 Scap pushups

15 Scap ring rows

10 Dus

10 Knee ups

10 Squat jumps

25 DUs

PVC work

Metcon

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.

Accessory

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.