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CrossFit Tucker – CrossFit

Warm-up

Run 200m

20 PVC Passthroughs

20 Toes Hips Sky

30 Double Unders/ Singles

15 Scap Pull Ups

15 Scap Push Ups

Run 200m

10 Ring Rows

10 Push Ups

30 Double Unders/Singles

5 Pull Ups

5 Barbell Push Press

Then:

Group Shoulder Mobility work and Jerk Progression

Metcon

Metcon (Time)

Run 400m

20 Push Press 135/95

40 Double Unders

Run 400m

15 Push Press 135/95

30 Double Unders

Run 400m

10 Push Press 135/95

20 Double Unders

Run 400m

5 Push Press 135/95

10 Double Unders
* For Time

Accessory

3 Rounds NFT of:

10 Seated Dumbbell Front Raises

10 Dumbbell Lateral Raises

10 Dumbbell Bent-over Lateral Raises

* Build each set

* Rest 2 minutes between sets