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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

Over the hurdle

Bear Crawl

Spiderman Crawl

15 Air Squats

10 Scap Pushups

10 Light dumbbell presses

10 Weighted Step ups (5 each leg using dumbbell from presses)

10 Weighted Air Squats (Using dumbbell from presses)

5 Pushups

5 Air Squats

High Knees

Butt Kickers

5 Burpees

PVC Work

*Group at 12ish after*

Metcon

Metcon (Time)

21 Handstand Push-Ups

21 Sumo Deadlift High-Pulls 75/55

21 Box Jumps 24/20

Run 800m

15 Handstand Push-Ups

15 Sumo Deadlift High-Pulls 75/55

15 Box Jumps 24/20

Run 400m

9 Handstand Push-ups

9 Sumo Deadlift High-pulls 75/55

9 Box Jumps 24/20

Run 200m

Gymnastics

* Pick 1-2 Gymnastic movements of you choice and work on them for the remainder of the class period.