CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

15 Air Squats

15 Scap Push Ups

10 Jumping Squats

10 Push ups

5 KB Goblet Squats

5 HR Push ups

PVC Shoulder Work

** Group Warm up 10 After**

EMOM

Front Squat (EMOM for 10 minutes)

* For 10 minutes perform 3 front squats on the minute and rest remainder of the minute.

* Use 75% of your current 1RM for all 10 sets.

Metcon

Metcon (Time)

21-18-15-12-9-6

Deficit push-up

Abmat Sit-ups