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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Knee hug

Bear crawl

Figure four

Duck walk

10 Scap pushups

10 Scap pullups (ring rows)

3 Jumping pullup negatives

30 Second handstand hold

15 Air squats

15 Second handstand hold

10 Air squats

PVC work

***Group at 12ish after***

QOD

Do you perfer onions cooked or raw?

Strength

Overhead Squat (3-3-3-3-3)

* Object is to build each set and find a heavy 3 rep overhead squat for the day.

* Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP of:

3 Overhead Squats 135/95

5 Toes To Bar
* Score is rounds plus any additional reps completed in the given time.