CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats (Video)

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

Couch Stretch: 1:30 Each Side

Barbell Ankle Stretch: 1 Minute

PVC Lift Offs: 1 Minute

Metcon Prep

OVERHEAD SQUATS

Movement Prep

5 Pausing Overhead Squat

5 Overhead Squats

RUN

Movement Prep

First Run of Practice Round

PRACTICE ROUND

1 Round

200 Meter Run

10 Overhead Squats

Build to Workout Weight

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#