CrossFit Tucker – CrossFit

WOD Brief and Warmup

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Active Spidermans

Push-up to Down Dog

Front Plank

Active Spidermans

Push-up to Down Dog

Right Side Plank

Active Spidermans

Push-up to Down Dog

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

MOBILITY (12:00 – 15:00)

Wrist Stretch

Front Rack Stretch

Weightlifting

Hang Power Clean + Power Clean (1-1-1-1-1-1-1)

Metcon

Power Ranger (Time)

For Time:

15 Power Cleans (155/105)

600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105)

200 Meter Run