CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

1 Minute

Easy Row

Active Spidermans

Box Step-ups (Low Box)

40 Seconds

Moderate Row

Hand on Box Mountain Climbers

Box Jumps with Step Down (Low Box)

20 Seconds

Faster Row

Frog Hops

Box Jumps with Step Down (Higher Box)

Mobility

(10:00 – 13:00)

Drop Ankle Stretch on Box: 30 Seconds Each Leg

Pigeon Pose on Box: 1 Minute Each Leg

Metcon Prep

BOX JUMPS

Movement Prep

5 Step-ups Each Leg (Workout Box)

5 Pausing Box Jumps (Workout Box)*

BURPEE

Movement Prep

6 Slow Burpees (Emphasize Composure Breath)

3 Faster Burpees

ROW

Movement Prep

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

20 Seconds @ 30 Strokes Per Minute

Practice Round

1 Round

100 Meter Row

5 Burpees

5 Box Jumps

Metcon

The Good life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)