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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500 m row

HKFT

Knee hug

15 Scap pushups

Bear crawl

Then three rounds of:

4 Step back burpees

4 Medball clusters

4 Step ups

PVC work

***Group at 12ish after***

QOD

Are you excited at the prospect of snow in the forecast?

Metcon

Metcon (Time)

3 Rounds of:

40 Burpees

40 Wallballs 20/14

40 Box Jumps 24″/20″

Mobility

Accumulate 4 minutes of couch stretch (2 min each leg)

Accumulate 2 minutes of elevated pigeon stretch (1 min each leg)

Accumulate 2 minutes of elevated spider-man stretch (1 min each leg)

* Use a box to perform the elevated pigeon and spiderman.