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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Over the hurdle

Bear crawl

15 Scap pushups

Crab walk (feet first)

10 Step ups (5 each leg)

3 Jumping pullup negatives

Duck walk

3 Wall walks

High knees

Butt kickers

PVC work

**Group at 12ish after**

Skills Work

After the Group Warm up, for 10 minutes, work on Squat Snatches.

* This is NOT time to attempt a 1 Rep Max or work to a heavy.

* Keep weight light and simply work on technique.

* Work with a PVC, empty barbell, or no more than about 50% of a max. Get very comfortable getting under the weight that you can control.

Metcon

Metcon (Time)

4 Rounds of:

9 Power Snatches 115/75

15 Box Jumps 24″/20″

Run 400m