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Announcements

3rd of July, Wednesday – the City of Tucker Fireworks are the night of the 3rd. Main Street closes at 4 pm, but parking is available at off street businesses (same parking as Tucker Day – banks, churches, etc). The last class of the day will be at 12 pm. We will have open gym from 5:30 pm-7 pm.

4th of July, Thursday – 9 am class only team workout 🇺🇸

5th of July, Friday – normal class schedule, minus 8 am

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

EMOM 8

Minute 1: Easy Run (Shuttle Runs or Around Cones Inside)

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Distraction: 1 Minute Each Side

Metcon Prep

RUNNING

• Lean from the ankles

• Pull feet under the hips

• Minimize the amount of time the feet spend on the ground

Movement Prep

30 Seconds Banded Run

100 Meter Run

DEADLIFTS

Movement Prep

30 Seconds Banded Deadlifts

10 Empty Barbell Deadlifts

Weightlifting

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

• 15 minutes to build to a heavy triple

• Looking to complete 7-10 sets, or one set every 1:30-2:00

• Best time for coaches to see and correct deadlift form before the workout begins

Metcon

Sugar Daddy (Time)

21-15-9:

Deadlifts (225/155)

400 Meter Run