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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 Jumping double taps (JDT)

HKFT

Bear crawl

Lunge w. Samson

Knee hug w. calf raise

Over/Under

Duck Walk

15 JDTs

10 Scap pushups

10 Scap pullups

15 Toes hips sky

10 Mountain climbers

10 Med ball clusters

PVC work

***Group at 12ish after***

Strength

Thruster (3-3-3-3-3-3-3)

* Object is to build each set and to find a moderatly heavy 3 rep thruster for the day.

* Rest 2-3 minutes between sets.

* During rest periods, perform 10 GHD Sit-ups.

Metcon

Metcon (Time)

200m Prowler Push 100/75

200m Plate Carry 45/35

200m Medball Carry 20/14