CrossFit Tucker – CrossFit
Warm-up (No Measure)
400 m run
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
***Group at 12ish after***
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.
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.