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CrossFit Tucker – CrossFit


Warm-up (No Measure)

Run 200m

Then 2 Rounds NFT of:

50 ft Forward Walking Lunge with twist

50 ft Bear Crawl (Straight leg)

Spider-man Crawl

5 Inch Worms with Push-up (in place)

10 Toes Hips Sky

10 Kettlebell Deadlifts (any weight)

10 Kettlebell Russian Swings (any weight)

10 Scap Pull-ups

5 Kip Swings on Pull-up Bar

** Group warm up starts ~15 after**


Heavy “Helen” (Time)

3 Rounds of:

Run 400m

21 Kettlebell Swings 70/53

12 Chest to bar Pull-ups

Open Gym Time

With remaining class time, work on anything you would like. Mobility, skills work, light barbell technique work, gymnastics, rowing, ab work, etc.