CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

General Warmup

40 Seconds Down Dog

30 Seconds Barbell Good Mornings

200 Meter Run

40 Seconds Push-up to Down Dog

30 Seconds Barbell Romanian Deadlifts

200 Meter Run

40 Second Inchworm to Push-ups

30 Seconds Barbell Single Leg Romanian Deadlifts

200 Meter Run

Mobility

Calf Stretch on Post: 30 Seconds Each Side

Barbell Straddle: 1 Minute

Metcon Prep

MEDBALL RUN

100M Medball run

BURPEES & DEADLIFTS

Burpee Movement Prep

5 Slow Burpees

Deadlift Movement Prep

Establish Finish Position

10 Empty Barbell Deadlifts

Build to Workout Weight

Metcon

Bermuda Triangle (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200 Meter medball Run (30/20)

7 Burpees

7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns