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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

Figure four

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

10 Russian KB swings (med)

5 Scap pullups

5 Kip swings

PVC work

*Group at 12ish after*

Metcon

Metcon (Time)

5 Rounds of:

Run 400m

21 Kettlebell Swings 53/35

15 Pull-ups

Mobility

Accumulate 5 minutes smashing shoulders with LAX Ball or foam roller.

Accumulate 2 minutes (each arm) in overhead banded distraction.