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CrossFit Tucker – CrossFit

Warm-up

Run 400m

Inch Warms (No Push-up)

Butt Kickers

High Knees

HKFT

Spider-man Crawl

10 KB Deadlifts

10 KB Russian Swings

10 Good Mornings w/ PVC

PVC Work

** Group Warm up starts 12 after**

QOD

Are you carefree or careful?

Strength

Deadlift (2-2-2-2-2-2)

* Build each set.

* Object is to find a moderately heavy to heavy 2 rep for the day.

This is not necessarily a 2RM.

* Rest 3 minutes between each set.

* During every other set of deadlift, perform 15 Hip Extensions on the GHD.

Metcon

Metcon (Time)

2 Rounds of:

100m Sand Bag Carry 40/20

10 Sledge Hammer Hits to Tire (5 Each side)

3 Tire Flips Big Tire/Med Tire