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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee Hug

Over the hurdle

Lunge w/ Samson

Bear Crawl

Crab Walk

10 Scap pushups

10 Scap ring rows

Inch worm

Duck Walk

10 Knee raises

25 DUs or 35 Jumping Jacks

PVC work

*Group Warmup at 10ish after*

Metcon

Metcon (AMRAP – Reps)

5 Rounds of:

1 min MAX effort Hang Power Snatch 75/55

1 min MAX effort Abmat Sit-ups

1 min MAX effort Push Press 75/55

Rest 1 minute
* Score is total combined reps of all 5 rounds of each movement.

Mobility

* Spend 2-4 minutes working on anchored T-spine Smash

* Spend 2 minutes working on pigeon stretch

* Spend 2 minutes working on spider-man stretch