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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Bear crawl

20 DUs

Over/Under

Crab walk (feet first)

20 DUs

15 Scap pushups

15 Scap ring rows

20 DUs

15 Air squats

5 pullup kip swings

PVC work

*Group at 12ish after*

Metcon

Metcon (Time)

3 Rounds of:

7 Ring Muscle Ups

10 Overhead Squats 135/95

50 Double Unders

ABccessory Work

3 Rounds NFT:

20 GHD Sit-ups

20 Hollow Rocks

20 Supermans (with 3 second hold at the top)