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CrossFit Tucker – CrossFit

QOD

What is perfect weather?

Warm-up

Warm-up (No Measure)

250 m row

HKFT

Lunge w/ Samson

200 m row

Karioke (down and back)

150 m row

High knees

Butt kickers

100 m row

High knee hug

Burpee broad jumps

50 m row

15 airsquats

PVC work

Strength

Front Squat (1X5 @40%, 1×5 @50%, 1×5 @60%)

* Rest 2 minutes between sets

* These do not include warm ups sets

* Remember, these percentages are based off 90% of your current 1RM

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory

3 Rounds NFT of:

20 Bulgarian Split Squats (10 Each Leg)

1:00 Handstand hold (Sub static overhead barbell hold)

20 GHD Sit Ups (Sub 30 Abmat sit ups)

1:00 Weighted Plank Hold 25/15

* Build each set of Bulgarian Split Squats