CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run or Row 500 m

HKFT

Lunge w. Samson

Over the hurdle

Knee hug

Spider man crawl

10 Med KB Russian swings

10 Med KB goblet squats

10 Med KB 1 legged deadlift

10 Mountain climbers

10 Toes, hips, sky

PVC work

***Group at 12ish after***

QOD

When and where was the last time you’ve gone camping?

Strength

Back Squat (5-5-5-3-3-3-1-1-1)

* Object is to build across all 9 sets trying to find a heavy 1 rep by the last set.

* Rest 2-3 minutes after each set.

Metcon

Metcon (Distance)

3 Rounds of:

90 Seconds on.

Rest 30 seconds.

During the work time:

Farmers Carry for max distance.
* Two Kettlebells or dumbbells are to be used. One in each hand.

* RX weight is 53/35.

* Score is total feet accumulated in all 3 rounds together.

* RX+ option 70/53