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CrossFit Tucker – CrossFit

QOD

Why do you crossfit?

Warm-up

Warm-up (No Measure)

Run 200 m

10 second handstand hold

Over/Under (switch halfway)

Over the Hurdle

10 second handstand hold

7 single leg med KB deadlifts (each side)

7 med KB goblet squats

10 second handstand hold

5 Med ball cleans

5 Med ball thrusters

10 second handstand hold

20 Single Unders

25 Double unders

10 Scap pushups

7 wall kick ups w/ pushup (not a HSPU)

Mobility

As a group:

Spend 5 minutes working on hamstrings/lower back

Spend 4 minutes in couch stretch (2 minutes on each leg)

Spend 3 minutes working on shoulders

Metcon

Metcon (Time)

7 Rounds of:

5 Handstand Push Ups

10 Deadlifts 185/125

15 Wallballs 20/14

20 Double Unders
* Scale 1: 5 Rounds

* Scale 2: Reps of 3,6,9,12