CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

3 Rounds

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Seconds Banded Drills

Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch

45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS

Round 1: Air Squats

Round 2: Glute Bridge

Round 3: Glute Bridge Walkouts

Mobility

Couch Stretch: 90 Seconds Each Side

Metcon Prep

RUN / FARMERS CARRY

Movement Prep

100 Meter Run

100 Meter Farmers Carry – light weight

AIR SQUATS

Movement Prep

Set Foot Position

5 Pausing Air Squats

5 Air Squats

Metcon

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

100 Meter Farmers Carry (50/35)
GENERAL

This 3-round workout is designed to be low skill and high effort

With simple movements, athletes can focus more on their effort than the movements themselves

Looking for this workout to take somewhere between 20-30 minutes to complete

RUN / WRECK BAG RUN

The 400 meter runs are completed with no weight