http://southhallcrossfit.com/tuck-and-roll/

Tuck and Roll

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets :30 each

Row

Medball Hamstring Curls

Hollow Body to Superman Roll

Weightlifting

Back Squat (3×6 @ 32X1)

Ascending in weight with good form @ tempo.

(3)s Negative to bottom position

(2)s at bottom

(x)plode up

(1)s at top

*15min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Double Unders

20 Wallballs 20/14

10 Toes to Bar

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