CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Teams of 2 Relay

AMRAP 8:

25’ AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

25’ AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

Mobility

Couch Stretch: 1 Minute Each Side

Metcon Prep

Movement Prep

5 Butterfly AbMat Sit-up

5 Knees Forward AbMat Sit-ups

Movement Prep

50’ Walking Lunge (Hands Free)

Movement Substitutions

30 Reverse Lunges or Box Step-ups (Can Be Easier on the Knees)

Movement Prep

Performed With Lighter Weight:

10 Deadlifts (Light Touch to Ground)

5 Clean Pulls

10 Second Front Rack Hold (Quarter Squat)

5 Hang Power Cleans

5 Power Cleans

1 Round

50′ Walking Lunge (No Weight)

10 AbMat Sit-ups

5 Dumbbell Power Cleans

Build to Workout Weight

1 Round

25′ Walking Lunge (No Weight)

5 AbMat Sit-ups

5 Dumbbell Power Cleans

Metcon

Pharmacy (Time)

5 Rounds:

50 Alternating Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)