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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

HKFT

10 scap pushups

10 scap ring rows

Then 5 rounds of:

4 knee raises

3 step ups

2 pullups

Group warm up at 10 after.

QOD

What’s your go-to restaurant when you don’t want to cook?

Metcon

Metcon (AMRAP – Rounds and Reps)

26 minute AMRAP of:

80 Abmat Sit-ups

60 Box Jumps 24/20

40 Pull-Ups

20 Hang Squat Cleans 135/95
* In teams of 2-3 complete as many rounds and reps as possible.

* Only one team member working at a time.

* Team members must rotate every minute and continue where the last team member left off.

Gymnastics

Pick 1-2 Gymnastics movements and work on them for the remainder of the class.

Examples: Push ups, Pull ups, Pistols, Rope Climbs, Handstand walks, Presses to handstand, parallette work, ring work.

ROWVEMBER

2 min Max effort row (Distance)

2 min MAX effort row