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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Row for 1 minutes

15 Toes Hips Sky

15 Scap Push Ups

15 Jumping Jacks

Row for 1 minute

10 Box Step ups (5 each leg)

10 Alternating Lunges (5 each leg)

10 Air Squats

Row 1 minute

5 Barbell Deadlifts

5 Barbell Push Press

5 Barbell Front Squats

PVC Shoulder work

**Group Warm up starts 12ish after**

QOD

What sport(s) did you play growing up?

Metcon

Metcon (Time)

21 – 15 – 9

Burpees

Thruster 95/65

15 – 12 – 9

Box Jumps 24″/20″

Hang Squat Cleans 95/65

12 – 9 – 6

Burpee Box Jumps 24″/20″

Overhead Squats 95/65
* There is no rest between workouts. You are to go straight into the next.