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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

HKFT

Straight leg bear crawl

Cow Grazers

Run 200m

10 Empty Barbell Deadlifts

10 Scap Push-Ups

10 Step Back Lunges

Run 200m

10 Empty Barbell Power Cleans

10 Ring Rows

10 Air Squats

PVC work

Metcon

Metcon (Time)

“Power” Elizabeth

21-15-9

Power Cleans 135/95

Ring Dips
* For Time

Mobility

Spend 10-20 minutes working with the lacrosse ball.

* 5-10 minutes smashing shoulders

* 5-10 minutes smashing hips