CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

150 m row (D5)

HKFT

Lunge w. Samson

15 Air squats

15 Scap pushups

10 Scap pull ups

150 m row (D10)

10 Med KB deadlifts

10 Med KB goblet squats

10 Single leg KB deadlift (each leg)

PVC work

***Group at 12ish after***

QOD

Name one thing you’re really looking forward to over the holidays.

Strength

Back Squat (2-2-2-2-2-2-2-2-2-2)

* Using all 10 sets, build up to a heavy 2 rep max for the day.

* Rest 2 minutes between sets.

Accessory

3 Rounds NFT of:

12 Dumbbell Bulgarian Split Squats (6 per leg)

24 Hip Extensions

1:00 Push-up Plank Hold

* Rest as needed between rounds.

* Build each set of Bulgarian Squats.