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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

20 Jumping Double Taps

20 Single Unders

20 Double Unders

Then 50 Ft of each:

Walking Lunge

Knee Hug

Spiderman Crawl

Burpee Broad Jumps

10 Scap Push Ups

10 Scap Pull Ups

7 Medball Cleans

7 Medball Thrusters

PVC Shoulder Work

* Group Warm Up Starts 10-15 after**

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

10 Deficit Push-ups

15 Wallballs 20/14

20 Kettlebell Swings 53/35

25 Double Unders
* Score is rounds plus any additional reps completed in the given time.

* Deficit Push-ups for males are to be done on 45 lb plates and for females they are to be done on 25 lb plates.

Active Recovery

400m Run

3 minutes on the Rower (at a 5 Damper)

2 minutes in the bottom of a squat

1 minute of Couch Stretch (on each leg)

* This is not for time.

* Rest as needed between movements.