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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 M run

Over the hurdle

Lunge w. Samson

Bear Crawl

Over/Under (switch halfway)

Duck Walk

Crab Walk (feet first)

10 Scap pushups

10 Scap pullups

10 PVC passthroughs

10 PVC OHS

PVC work

***Group at 12ish after***

QOD

What is your favorite kids movie?

Metcon

Skills Work

After the group warm up, spend 12 minutes working on ring or bar muscle ups. Use progressions if you do not have a muscle up or practice stringing muscle ups together if you are currently proficient at them.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
* Today’s snatch is a full squat snatch for the RX movement. If a full squat snatch is not obtainable scale the weight in order to achieve the correct movement. A power snatch or power snatch with an overhead squat are also modifications that can be used.

* Scale ring muscle ups as needed.