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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

50 m run

100 m backwards run

50 m run

HKFT

Backwards lunge w. twist

10 Scap pullups

Bear crawl

Duck walk

10 Med KB dead lifts

10 Med KB Russian swings

10 Med KB single leg dead lift (each leg)

5 Med KB Bulgarian split squats (each leg)

PVC work

***Group at 12ish after***

QOD

Out of these top five Pandora stations, which do you think is listened to the most here at the gym?

Rap Strength Training Radio

Running Radio

AC/DC Radio

Hard Rock Strength Training Radio

Hip Hop BBQ Radio

Strength

Deadlift (4-4-4-4-4-4)

* Use 80% of you current 1RM for all 6 sets.

* Rest 2-3 minutes after each set.

Accessory

4 Rounds NFT of:

5 Strict Handstand Push-ups

30 Seconds Static Ring Hold

10 Bulgarian Split Squats (10 Each leg)

* Build each set of Bulgarian squats.

* Rest 2-3 minutes after each round.