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Join our CROSSFIT TUCKER FAMILY Facebook page! Friend Philip Cala or Jeremy Knight and they will happily add you to the group!

CrossFit Tucker – CrossFit


Warm-up (No Measure)

400m run


30 toes hips sky

10 air squats

Bear crawl

30 Mtn Climbers

10 squat jumps

Over the hurdle

30 Mtn Jacks

10 MB thrusters

Walking knee hugs

10 push ups

10 Hanging knee raises

10 Empty bar deadlifts

PVC work


Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP of:

10 Knees to Elbows

10 Wall Balls 20/14

10 Hang Power Cleans 95/65

10 Push-Ups
* Score is rounds plus any additional reps completed.


Pick 2-3 and Spend 10-15 minutes working on:

LAX Ball Shoulder Smash

Overhead banded distraction

Double LAX ball T-spine Smash

Banded lateral opener

Banded Super Front Rack