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CrossFit Tucker – CrossFit

Warm-up

Spend 5-6 minutes rolling out quads, hamstrings, shoulders, back and arms.

Then:

50 ft of each:

Butt Kickers

High Knees

Inch Worms with Push-up

Straight leg Bear Crawl

Crab Walk

Side Jumping Jacks (down and back)

Cow Grazers

****5k Row starts 15 minutes after hour****

Metcon

5k Row (Time)

Max Effort 5k Row
* If the rowers are full by the time everyone is ready to row, pick a skill or 2-3 mobility exercises and work on them until rowers open up.