CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

100 m row

4 Toes, hips, sky

6 Step ups (3 each leg)

8 Medball clusters

10 DUs

Metcon

Metcon (Time)

In teams is 2-3:

2 Rounds of:

20 Calorie Row

40 Clean and Jerks 135/95

60 Box Jumps 24″/20″

80 Wallballs 20/14

100 Double Unders
* Break up reps however the team wishes.

* One rower per team

* only one person working at a time.

Mobility

With remaining time of class:

Work on shoulder mobility and hamstring mobility.

– Posterior chain floss

– Laying banded hamstring stretches

– Overhead banded distraction

– Banded super front rack

* These are only a few options. Please ask your coach for other mobility work if something specific is bothering you.