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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w. Samson

Bear Crawl

10 Scap pushups

10 Scap pullups (ringrows)

10 Step ups (5 each leg)

30 Second handstand hold

15 Knee ups

5 T2B kips

4 wall walks

5 Jumping pullup negatives

10 Step ups (5 each leg)

PVC work

***Group at 12 after***

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

9 Toes to Bar

12 Shoulder to Overhead 115/75

15 Box Jumps 24″/20″
* Score is rounds plus any additional reps completed in the given time.