CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

Knee hugs

Over the hurdle

Figure four

Bear crawl

Crab walk (feet first)

10 Scap pushups

10 Scap pullups

3 Wall walks

7 Jumping pullup negatives

5 Tempo pushups

5 Knee ups

PVC work

***Group at 12ish after***

QOD

What was the last movie you have seen in a movie theater?

Gymnastics

With a 7 minute running clock, practice the Toes to Bar kip. This time is to work on form with your kip swing and practice good technique.

Metcon

Metcon (Time)

3 Rounds of:

15 Medball Cleans

15 Toes to bar

15 Ring Dips

Accessory

3 Rounds NFT of:

10 Bent Over Dumbbell Rows (10 reps each arm)

20 GHD Sit-ups

10 Elevated Ring Rows

* Rest as needed after rounds.

* Build each set on Dumbbell rows.