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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

50 Feet of each

Over/Under (Switch halfway)

Over the hurdle

Knee to chest (hug)

Figure four

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

High knees

Butt Kickers

Side step jumping jack (down and back)

10 one leg med KB deadlift (each leg)

10 med KB goblet squats

10 Bulgarian splits (each leg)
DL warmup as group:

10 empty bar

7 at 35-40% of current 1RM

5 at 40-50% of current 1RM

3 at 50-60% of current 1RM

X at 75% of current 1RM

Strength

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

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

* Rest 2-3 minutes between sets.

Metcon

Metcon (3 Rounds for time)

3 Rounds each for time:

Row 750m
* Rest as needed between rounds.

* Each round is for time.