CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: All strength work should be challenging, but perfect form. Use one weight for DB Bench press for all sets.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.
(3:00 – 15:00)
PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Review Strength Work + S2OH + T2B
Ring Rows (12-12-12-12)
– Pause for a 1 count at the top
DB Single Arm Bench Press (8-8-8-8)
4 x 8 each. Rest 30s.
– all sets of with one challenging weight.
Jones Bones (AMRAP – Rounds and Reps)
10 S20H (135, 95)
200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
(55:00 – 60:00)
Barbell Curl 21s: 3 x 7 each. Rest 60s.
– 1/4 ROM + 1/2 ROM + Full ROM