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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over the hurdle

HKFT

Lunge w/ Samson

High knees

Butt kickers

Inch worm

10 Scap pushups

10 Scap pullups (ringrows)

5 Knee ups

10 Jumping pullup negatives

10 Air squats

5 Med KB deadlifts

10 Med KB Russian swings

PVC work

***Group at 12ish after***

QOD

Have you ever gone somewhere with two different shoes on?

Skills Work

* After the Group Warm up and before the Metcon, spend 10 minutes working on kipping. This can be kipping handstand push-ups, kipping pull-ups, kipping toes to bar, etc. Work on QUALITY of the reps NOT QUANTITY.

Metcon

Metcon (Time)

3 Rounds of:

400m Run

12 Toes to Bar

21 Kettelbell Swings 53/35
* RX+ Option: 70/53

Accessory

8 minute EMOM of:

ODDS: 30 Abmat Sit-ups

EVENS: 15 V-Ups