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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Jog down/back pedal back 8x’s

(down is 1, back is 2)

Then:

15 double unders

Cow grazers – 50ft

Walking lunge – 50ft

15 double unders

15 medball deadlift

10 medball cleans

15 double unders

PVC work

10min after: coaches choice 6-8min dynamic warm-up or team warm-up.

Metcon

Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP of:

40 Double Unders

30 Abmat Sit-ups

20 Medball Cleans 20/14
* Score is rounds and any additional reps completed in the given time.

Accessory

3 Rounds NFT of:

1:00 Static Ring Hold

10 Lying Rear Delt Raises (10 reps per arm)

20 Hip Extensions

* Rest as needed between rounds

* Start light and build each set on rear delt raises