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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

Figure four

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

High knees

Butt Kickers

Side step jumping jack (down and back)

10 Scap push ups

10 Scap ring rows

10 Knee ups

5 Jumping pullup negatives

3 Wall walks

PVC work

***Group at 12ish after***

Metcon

4x 400m (4 Rounds for time)

4 Rounds of:

400m Run

Rest 2 minutes
* Each round is scored separately.

EMOM

For 10 minutes:

Odd minutes: 30 Second Plank Hold

Even minutes: 20 Abmat Sit-ups