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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200m Row

HKFT

Knee hug

10 Airsquats

Bear Crawl

Duck Walk

15 Scap pushups

10 Scap pullups

3 Wall walks

10 Knee ups

3 rounds of:

10 Second Superman hold

10 Second hollow body hold

PVC work

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

10 Squat Snatches 95/65

20 Toes to bar
* Score is rounds plus any additional reps completed in the given time.

Accessory

3 Rounds NFT of:

200m Row (Feet out)

1 minute Handstand Hold (on wall)

15 Back Extensions

* Rest as needed between rounds.

* Scale as needed.