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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)

High knees

Butt Kickers

Side step jumping jack (down and back)

Bear Crawl

Duck Walk

10 Russian twists (no medball)

3 Wall walks

7 Jumping pullup negatives

PVC work

***Group at 12ish after***

QOD

Do you eat sushi?

Metcon

Metcon (6 Rounds for time)

6 Rounds each for time of:

Run 400m

Rest 90 seconds
* Each round is for time.

Mobility

With remaining class time, accumulate 1-2 minutes of couch stretch on each leg, 1-2 minutes of calf smash on each calf with a barbell or PVC roller and 1-2 minutes of hamstring work on each leg with PVC roller and/or banded stretches.