CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

Figure four

Bear Crawl

Crab Walk

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

High knees

Butt Kickers

Side step jumping jack (down and back)

5 Scap Pullups

5 Kip swings

5 Knee ups

PVC work

*Group at 12ish after*

Metcon

Metcon (Time)

4 Rounds of:

Run 800m

15 Toes to bar

Active Recovery

Row for 3 minutes on a 6 or 7 Damper

Row for 2 minutes on a 5 or 6 Damper

Row for 1 minute on a 4 or 5 Damper