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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Knee Hug

Lunge w. Samson

Figure four

Spiderman crawl

10 Scap pushups

10 Scap pullups (ring row)

5 Med KB deadlifts

5 Med KB goblet pause squats

5 Med KB Russian swings

5 Med KB Bulgarian split squats (each leg)

5 Med KB single leg deadlift (each leg)

PVC work

***Group at 12ish after***

Strength

Deadlift (5-5-5-5-5)

* Use 75% of you current 1RM for all 5 sets.

* Rest 2-3 minutes between sets.

ABccessory Work

5 Rounds NFT of:

30 Anchored Abmat Sit-ups

30 Second Plank Hold