Select Page

Announcements

Join our CROSSFIT TUCKER FAMILY Facebook page! Friend Philip Cala or Jeremy Knight and they will happily add you to the group!

CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 DUs

HKFT

Bear crawl

15 DUs

10 Step ups 24/20 (5 each leg)

20 DUs

10 Scap pushups

10 Scap ring rows

10 Scap pullups

25 DUs

10 Step ups 30/24 (5 each leg)

10 Pushups

10 Ring rows

10 Pull ups

Group FS warmup at 10 after

QOD

Pancakes or waffles?

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP of:

15 Box Jumps 24/20

12 Ring Dips

9 Strict Pull-ups

6 Front Squats 185/125
* Score is rounds plus any additional reps completed.

Mobility

Spend 8-12 minutes working on hip and shoulder mobility:

3-4 minutes in couch stretch

3-4 minutes in pigeon stretch

3-4 minutes LAX ball smashing shoulders