CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

45 Seconds

Easy Row

Active Spidermans to Push-up

30 Seconds

Moderate Row

Mountain Climbers

20 Seconds

Faster Row

Steady Burpees

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Metcon Prep

BURPEES OVER ROWER

Movement Prep

5 Lateral Burpees Over Rower

ROW

Movement Prep

30 Seconds Moderate Row (Listening For Volume)

HANG POWER CLEAN

Movement Prep

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

.

Build to Workout Weights

Metcon

Water Break (AMRAP – Rounds and Reps)

AMRAP 4:

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row