CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w. Samson

Bear crawl

Duck walk

2 wall walks

3 jumping pullup negatives

5 Inch worm w.out pushup

10 Airsquats

Over the hurdle

4 Kickups w. pushup

PVC work

***Group at 12ish after***

QOD

In terms of workouts, what constitutes an endurance workout to you? Is it time based? Movement based? Effort based?

Strength

Front Squat (1-1-1-1-1-1-1)

* Object of today is to find a new 1 rep max front squat.

* Rest as needed between sets.

EMOM

Metcon (Weight)

Every minute on the minute for 8 minutes, perform:

2 Front Squats + 4 Handstand Push-ups
* Front squats should be 65-70% of 1 rep max established from today.

* Work time should not exceed 30 seconds.

* Score is weight used for front squats.

* Front Squats are to be taken off the ground.