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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m

HKFT

Lunge w. Samson

10 Scap pushups

10 Scap ring rows

Bear craw

Crab walk (feet first)

3 Jumping pull up negatives

2 Wall walks

10 airsquats

2 Jumping pull up negatives

1 Wall walk

10 PVC goodmornings

PVC work

***Group at 12ish after***

QOD

A ball and bat together cost $1.10. The bat costs one dollar more than the ball. How much does the ball cost?

Metcon

Metcon (3 Rounds for time)

3 Rounds Each for time of:

Row 1000m

Rest 4 minutes
* Each round is scored separately.

* IF rowers become full due to class size, those without a rower may sub in an 800m run. If rowers are not full, you MUST row.

Mobility

With remaining class time:

Accumulate 2 minutes of Couch Stretch on each leg.

Accumulate 6-8 minutes of LAX Ball smash or foam roll hips, shoulders and back.