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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

100 m row

HKFT

Cow grazers

100 m row

5 air squats

5 scap pushups

100 m row

5 scap ring rows

10 lunges (5 each leg)

100 m row

10 Toes/hips/sky

10 Bulgarian split squats

100 m row

10 PVC good mornings

PVC work

***Group at 12ish after***

Strength

Deadlift (3-3-3-3-3-3-3)

* Build each set.

* Object is to find a heavy 3 rep in the 7 given sets.

* Rest 3 minutes between sets.

Active Recovery

Row for 5 minutes at a 5 Damper

Accumulate 4 minutes in Couch Stretch (2 min each leg)

Accumulate 3 minutes of T-spine smash

Accumulate 2 minutes in the bottom of a squat

Accumulate 1 minute of Overhead Banded Distraction (1 min each arm)