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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500 m row

Cow grazers

Over/Under (switch half way)

15 air squats

Lunge with Samson

Backward lunge with twist

10 scap pushups

10 scap ring rows

15 air squats

10 push ups

10 ring rows

PVC work

Group warmup at 10 after

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
* Scale 1: 12 Overhead Squats per round

* Scale 2: 10 Overhead Squats per round

* Scale 3: 8 Overhead Squats per round

Mobility

Spend remainder of class time foam rolling, lacrosse ball smash and stretching!!