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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

HKFT

Over the hurdle

Knee hug

Lunge w. Samson

Figure four

Bear crawl

Duck walk

Spiderman crawl

15 Scap pushups

12 Scap pullups

10 Med ball cleans

5 pushups

5 Med ball clusters

15 Second superman hold

15 Second hollow body hold

PVC work

***Group at 12ish after***

Skills Work

As a class, with a 10 minute running clock, pick 2 skills to work on. It can be anything the class would like. Examples are: Double Unders, pull-up work, kipping practice, muscle up work and progressions, pistol work and progressions, handstand work and progressions etc.

Metcon

Metcon (Time)

3 Rounds of:

35 Wallballs 20/14

7 Ring Muscle Ups
* Sub in 2:1 chest to bar pull-up/ring dips for muscle ups or 1:1 progression work.

* Bar Muscle Ups are allowed but are not RX.