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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m

HKFT

High Knees

Butt kickers

Over/Under (switch halfway)

15 scap pushups

15 situps

15 scap ringrows

PVC work

Group Warmup/Stretch at 8 after class start

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

5 Front Squats 135/95

7 Ring Dips

9 Knees to Elbows
* Score is rounds plus any additional reps completed.

Accessory

3 Rounds NFT of:

1:00 Handstand Hold

30 GHD Sit-Ups

10 Lying Rear Delt Rasies (10 each arm, build each set)