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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250 m row

HKFT

Lunge w. Samson

150 m row

Bear crawl

Duck walk

50 m row

15 Scap pushups

15 Scap pullups (ring rows)

150 m row

10 Pushups

10 Kip swings (Superman/Hollow rock)

250 m row

5 step ups (each leg)

5 step back burpee

PVC work

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

5 Push Jerks 115/75

10 Chest to Bar Pull-ups

15 Burpee Box Jumps 24″/20″

Accessory

3 Rounds NFT:

10 Weighted Hip Extensions

8 Standing Bicep Curls (8 each arm)

6 Bent Over Dumbell Rows (6 Rows each arm)

* Build each set.

* Rest as needed after each round.