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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500 m row

Group warm up at 5 after:

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

Figure four

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

High knees

Butt Kickers

Side step jumping jack (down and back)

Toe walk

Heel walk

12 air squats

12 PVC pass throughs

12 PVC OHS

Metcon

Metcon (Time)

4 Rounds of:

12 Power Snatches 95/65

Run 400m

Accessory

4 Rounds NFT of:

2 Rope Climbs

15 GHD Sit-ups

45 second Static Ring Hold