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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Lunge w. Samson

Over/Under (switch halfway)

Bear Crawl

10 Scap pushups

10 Scap pullups

10 Light KB DL

10 Light KB lunges (5 each leg)

10 Med KB goblet pause squats

10 Med KB Russian swings

3 Wall walks

7 Jumping pullup negatives

PVC work

***Group at 12ish after***

QOD

What has been your proudest accomplishment at CrossFit?

Strength

Front Squat (3-3-3-3-3-3-3)

* Work up to 80% of your current 1RM Front Squat and stay the same across for all 7 sets.

* Rest 2-3 minutes between each set.

Metcon

Metcon (Time)

Row 500m

21-15-9

Goblet Squats 53/35

Kettlebell Sumo deadlift High-Pull 53/35

Run 400m
* RX+ Option: 70/53

* 10 minute time cap