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Announcements

Remember, Saturdays WOD will be at Green Park Apartments. There will only be a 10:30 AM Class in the park that day. Once we are done, there will be Open Gym time at CFT from 11:45-12:45. Hope to see you all there!!!

CrossFit Tucker – CrossFit

Warm-up

Cow Grazers

Knee Hugs

10 Double Unders

Forward Walking Lunge w/ Samson

Backward Walking Lunge w/ twist

15 Double Unders

Over the hurdle

Over-unders (Switch Halfway)

20 Double Unders

15 Scap Push-ups (on elbows)

10 Scap Pull-ups (Chin-up grip)

5 Jumping Air squats

PVC Work

*Group Warm up starts 12 min after*

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Mobility

* Spend the remaining time of class working on:

– Overhead Banded Distraction or Banded Super Front Rack.

– Banded Lateral Opener or Door Stretch

– Cobra Stretch

– Pigeon Stretch or Spider-man Stretch