CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

20 Jumping double taps

Over the hurdle

HKFT

25 Single unders

Forward walking lunges

Backward walking lunges

30 Double unders

25 Medball Sit-ups (leave abmat out)

20 Air Squats

15 Medball Cleans

10 Wallballs

** Group warm up starts 12 minutes after the hour**

Strength

Back Squat (3-3-3-3-3-3-3)

* Object is to find a 3 rep max for the day within the 7 given sets.

* Rest 2-3 minutes between sets.

* During rest periods, perform 10 GHD sit-ups.

Accessory

3 Rounds NFT of:

10 Dumbbell Bench Press

20 Calorie Row

30 Double Unders

* Rest as needed after each round.

* Build each set of Dumbbell Bench Press.