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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Row for 1 minute

20 PVC Pass Throughs

10 Around the Worlds (10 in each direction)

10 Scap Ring Rows

Row for 1 minute

10 Leg Swings (10 each leg)

10 Air Squats

10 Pull-ups or Ring Rows

Row for 1 minute

5 Barbell Push Press

5 Barbell Front Squats

5 Barbell Thrusters

Group Shoulder/Quad Mobility starts 12 after.

As a Group:

2 minutes Couch Stretch ( 2 min each leg)

2 minutes super front rack (1 minute each arm)

2 minutes overhead banded distraction (1 minute each arm)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory

3 Rounds NFT of:

20 GHD Sit-ups

20 Hip Extensions

20 Kettlebell Front Rack Walking Lunges 35/26

* 10 Lunges per leg

* 1 Kettlebell per hand