CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Knee hug

Bear Crawl

Over the hurdle

15 Scap pushups

10 Scap pullups

High knees

Butt kickers

5 Kickups then pushups

15 Air squats

PVC work

***Group at 12ish after***

Metcon

Metcon (Time)

21 Strict Press 95/65

Run 400m

21 Push Press 95/65

Run 400m

21 Push Jerks 95/65

400m Run

Mobility

With an 8 minute running clock:

Accumulate 3-5 minutes on a double LAX ball for T-spine smash and/or single LAX ball for shoulders.

Then:

Accumulate 3-5 minutes of Overhead Banded distraction.