CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Lunge w/ Samson

15 DUs

High knees

Butt kickers

15 DUs

10 scap push ups

10 scap ring rows

15 DUs

10 Mountain climbers

10 Knee ups

5 strict pullups

5 pushups

PVC work

***Group at 12ish after***

QOD

Did you know that today is Elise’s birthday?

Skills Work

Prior to the Metcon, as a class, spend 5 minutes working on Double Unders. If you already have Double Unders, use this time as an extended warm up.

Metcon

“Annie” with a twist (Time)

Buy-in:

200m Prowler Push 120/85

Rest 3 minutes

“Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups
* Score is total time minus the 3 minutes of rest.

* Weight on the Prowler is a 45 pound plate for the men and a 10 pound plate for the women.

Mobility

Spend 5-10 minutes smash and stretching out you calves. Use barbells or PVC pipes for smashing.