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CrossFit Tucker – CrossFit


Warm-up (No Measure)

100 m row (Arms only)

High knees

Butt kickers


Backward lunge with twist

100 m row (Legs only)

10 scap pushups

10 scap ring row

10 scap pullups

10 situps

5 dips

PVC work

Group Warmup at 10 after


Metcon (AMRAP – Rounds and Reps)

17 minute AMRAP of:

200 Ft Farmers Carry 53/35

10 Ring Dips

15 Hang Power Cleans 115/75

25 Abmat Sit-ups
* Score is rounds plus any additional reps completed.


Spend the remainder of class time working on pigeon stretch and LAX Ball shoulder mobility.