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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w/ Samson

10 Scap push ups

10 Scap ring rows

3 wall walks

5 Bulgarian splits each leg (body weight)

5 Med ball deadlifts

5 Med ball cleans

5 Med ball clusters

PVC work

***Group at 12ish after***

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
* Only 1 bar can be used and no exchanging weights during the workout. Only 1 weight can be used unless needing to scale during the rounds.

Mobility

Spend 5-10 minutes working on shoulders, hips, and quads.

Pick from couch stretch, pigeon stretch, or spider-man stretch for hips and quads.

Pick from LAX Ball smashing, banded super front rack, or work with the Crossover Symmetry.