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CrossFit Tucker – CrossFit

Warm-up

Row 300m

15 PVC Pass Throughs

12 Scap Ring Row

9 Scap Push Ups

Cow Grazers

Prancercise

Figure Four

Straight Leg Bear Crawl

Backwards Lunge w/ twist

15 PVC Goodmornings

12 Abmat Sit-up (Keep Abmat out)

9 Step back Burpees

* Group Warm Up Start 10ish after*

QOD

Who is your favorite movie star of all time?

Metcon

Metcon (AMRAP – Reps)

8 Rounds of:

20 Seconds max effort: Russian Swings 70/53

Rest 10 seconds

20 Seconds max effort: Burpees

Rest 10 seconds
* Score is total reps completed over all 8 rounds.

Rest

2 minutes

Metcon

Metcon (AMRAP – Reps)

8 Rounds of:

20 Second max effort: Abmat Sit-ups

Rest 10 seconds

20 Seconds max effort: Jumping Lunges

Rest 10 seconds
* Score is total reps completed over all 8 rounds.

Active Recovery

Row for 2 minutes at a 5 Damper (Feet out)

2 minutes couch stretch (1 minute each leg)

50 Single Unders

2 minutes posterior chain floss (1 minute each leg)

Row for 2 minutes at a 5 Damper (Feet out)