CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

HKFT

Knee hug

Figure four

Over the hurdle

10 Scap pushups

10 Scap pullups

Bear Crawl

Spiderman crawl

Duck walk

5 Pushups

5 Strict pullups

10 Mountain climbers

7 Burpee broadjumps

5 Squat jumps

3 Wall walks

PCV work

***Group at 12ish after***

Weightlifting

Clean (3-3-3-2-2-2-1-1-1)

* For sets 1-3 use 80% of your current 1RM, for sets 4-6 use 85% of you 1RM and for sets 7-9 use 90% of you 1RM.

* Rest 2-3 minutes between sets.

* If sets at 90% are not hit, use a percentage that is heavy but the lifts are completed.

Accessory

3 Rounds NFT of:

15 Good Mornings 75/55

15 Seated Dumbbell Strict Press (Build each set)

30 Second Reverse Grip Pull-up Hold

* Rest as needed after each round.