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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250 m row

HKFT

Lunge w/ Samson

15 Scap pushups

150 m row

Bear crawl

Crab walk (feet first)

15 push ups

15 air squats

15 ring rows

50 m row

10 med ball cleans

PVC work

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP of:

9 Ring Dips

27 Wall Balls 20/14

16 Power Cleans 115/75
* Score is rounds plus any additional reps completed.

Mobility

Post WOD Mobility:

Accumulate 4 minutes in couch streatch.

Accumulate 3 minutes in pigeon streatch

Accumulate 2 minutes in frog pose