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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Backward lunge w/ Samson

Bear Crawl

Crab Walk (feet first)

15 scap push ups

15 scap ring rows

10 med KB Russian swings

10 med KB American swings

PVC work

Group warm up at 10 after

Strength

Push Press (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 (3 Rounds for time)

3 Rounds each for time of:

1000m Row
* Rest as needed between rounds

* A deviation of 7 seconds or more from fastest time, results in a 1 minutes Static ring hold