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CrossFit Tucker – CrossFit

Warm-up

Row for 2 minutes

10-8-6-4-2

Knee Raises

Russian swings

PVC pipe pass throughs

* Group Shoulder Warm up starts 10 min after

Strength

Shoulder Press (5-5-5-5-5)

* Build each set

* Rest 2-3 minutes between each set.

* Perform 5-10 GHD Sit-ups during rest periods.

Metcon

Metcon (Time)

Row 250m

15-12-9

Kettlebell Swings 53/35

Burpees

Toes to Bar

Row 250m