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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Lunge w. Samson

Cow grazers

10 Scap pushups

10 Scap pullups

Bear crawl

Crab walk (feet first)

15 Air squats

3 Jumping pull up negatives

15 Second Superman hold

15 Second hollow body hold

30 Second handstand hold

60 Second row (feet out)

15 Medball cluster

PVC work

***Group at 12ish after***

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

ABccessory Work

3 Rounds NFT of:

15 GHD Sit-ups

1:00 Superman Hold

15 Hip Extensions

1:00 Plank Hold (on elbows)