CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

HKFT

Lunge w/ Samson

Bear Crawl

Crab Walk

10 Med KB deadlifts

10 Med KB 1 leg deadlifts

10 Bulgarian splits (5 each leg)

10 Med KB goblet squats

10 Scap ring rows

5 Strict pullups

10 Scap pushups

5 Pushups

PVC work

***Group at 12 after***

Metcon

Metcon (Time)

Run 400m

10 Wall Walks

20 Deadlifts 225/155

Run 800m

20 Deadlifts 225/155

10 Wall Walks

Run 400m

Accessory

30 GHD Sit-ups

30 Second Static Ring Hold

20 GHD Sit-ups

20 Second Static Ring Hold

10 GHD Sit-ups

10 Second Static Ring Hold

* Not for time.

* Rest as needed.

* Scale reps or to Abmat Sit-ups/Push-up Plank Holds if needed.