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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

3 Knee ups

3 Kickups

3 Med KB Russian swings

3 Inch worms

20 Jumping double taps

Mobility

COACHES PICK

With a 10 minute running clock, work on overhead mobility. During this time, use bands, LAX balls, or PVC pipes to increase the range of motion in the shoulders.

**Pick 2-3 mobility exercises for the whole class to work on during this time**

Metcon

Metcon (Time)

For Time:

30 GHD Sit-ups

30 Hang Power Cleans 95/65

30 Handstand Push-ups

30 Kettlebell Swings 70/53

30 Shoulder to Overhead 95/65

30 Burpees

30 Double Unders
* Sub is 45 Abmat Sit-ups for GHDs.

* If all GHDs are being used, stagger in order to allow a GHD to open.

* 25 minute time cap.