Select Page

Announcements

Remember Memorial Day Murph is May 29th at 10AM. We will only have one class that day from 10AM-12PM.

CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

100 m row (feet out)

High knees

Butt kickers

100 m row (feet out)

Lunge w/ Samson

Backward lunge w/ twist

100 m row (feet out)

Duck walk

Spiderman crawl

100 m row (feet out)

10 step ups (5 each leg)

15 Air squats

100 m row (feet out)

7 Jumping pullup negatives

2 wall walks

PVC work

***Group at 12ish after***

EMOM

Metcon (Weight)

12 minute EMOM:

Odds: 3 Front Squats

Evens: 6 Box Jumps 30/24
* Every ODD round perform 3 Front Squats. Every EVEN round perform 6 box jumps.

* Use 70% of your current 1 RM for the front squats.

* There is a total of 6 sets of each and front squat reps are from the rack.

* Score will be weight used for front squats.

Accessory

3 Rounds NFT of:

20 GHD Sit-ups

10 Bulgarian Split Squats (10 each leg)

2 Rope Climbs