CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Plate Lateral Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Shoulder Taps

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch (Fingertips Forward): 30 Seconds

Quads Foam Roll: 1 Minute Each Side

Squat Hold: 1 Minute

Lats Foam Roll: 1 Minute Each Side

Child’s Pose (Hands on Foam Roller): 1 Minute

Wrist Stretch (Fingertips Away): 30 Seconds

Metcon Prep

PULL-UPS

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups (Hear the Breath)

3 Pull-ups + 6 Breaths + 3 Pull-ups

Movement Subs

Reduce Reps

Banded Pull-ups

Jumping Pull-ups

Ring Rows

THRUSTER

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)

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10 Dip + Drives

5 Push Press

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5 Thrusters (Hear the Breath)

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3 Thrusters + 6 Breaths + 3 Thrusters

Build to Lighter Weight

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

After Party

Handstand Walk Practice

15 Minute Recovery Bike

On the 3-6-9-12:

1 Minute of Handstand Walk Practice