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CrossFit Tucker – CrossFit

QOD

What is your favorite veggie?

Warm-up

Row for 1 minute

50 ft forward walking lunge

50 ft backwards walking lunge

Row for 1 minute

15 Toes Hips Sky

15 Air Squats

Row for 1 minute

15 Scap Push ups

15 Ring Rows

Row for 1 minute

15 Light KB Goblet Squats

15 Light Russian Swings

PVC Shoulder Work

Strength

Front Squat (1×5 @75%, 1×3 @85%, 1×1+ @95%)

* Rest 2 minutes between sets

* These do not include warm ups sets

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

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minutes AMRAP of:

12 Kettlebell Sumo Deadlift High Pulls 53/35

12 Kettlebell Swings 53/35

12 Goblet Squats 53/35
* Score is rounds plus any additional reps completed.

* RX+ 70/53