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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

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)

15 Scap pushups

15 scap ring rows

PVC work

Group warmup at 12 after

QOD

If you could magically gain one skill without working for it, what would it be?

Metcon

Metcon (Time)

4 Rounds of:

Run 400m

15 Push Press 115/75

Active Recovery

2 minutes couch stretch (each leg)

Row for 1 minutes on a 5 Damper, stroke rate 35

Row for 1 minutes on a 5 Damper, stroke rate 30 same pace as above

Row for 1 minutes on a 5 Damper, stroke rate 25 same pace as above

2 minutes Overhead banded distraction (1 minute each arm)