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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

HKFT

Lunge w/ Samson

Bear crawl

5 bulgarian splits (each leg)

5 light KB one leg deadlift

5 empty bar good mornings

5 scap pushups

7 scap ring rows

9 scap pull ups

5 light KB bulgarian splits (each leg)

5 light KB one leg deadlift

5 empty bar good mornings

PVC work

QOD

Name your favorite fruit.

Metcon

Metcon (Time)

9-7-5

Burpee Muscle Ups

Deadlift 275/185
* Deadlift should NOT exceed 75% of current 1RM.

* Sub 2:1 Burpee Chest to Bar Pull-ups for Burpee Muscle ups.

* RX+= 315/215

Mobility

Spend 2 minutes working on posterior chain floss (2 min on each leg)

Spend 2 minutes working on banded super front rack (1 min each arm)

Spend 2 minutes working on overhead banded distraction (2 min on each are)

ROWVEMBER

8 min MAX effort row (Distance)