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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Roll out Tspine 2 minutes

Knee hugs

HKFT

15 Air squats

Lunge w/ Samson

Duck walk

10 light dumbbell presses

10 light kb one legged deadlift (each leg)

7 med dumbbell presses

7 med kb one legged deadlift (each leg)

5 heavy dumbbell press

5 heavy kb one legged deadlift (each leg)

PVC work

*Group at 12ish after*

QOD

What is that one thing which makes you different?

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

With the remaineder of class:

Accumulate 4 minutes stretching out hamstrings and lower back

Accumulate 4 minutes smashing and stretching out shoulders