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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***

QOD

What’s most important to remember, spouse’s birthday, anniversary, or child’s birthday?

Strength

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

* Use 85% of your current 1RM for all 7 sets.

* Rest 3 minutes between each set.

ABccessory Work

30 GHD Sit-ups

2:00 Plank (on elbows)

30 GHD Sit-ups

* Not for time.

* Rest as needed between movements.