CrossFit Tucker – CrossFit

WOD Brief and Warmup

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

Mobility

Child’s Pose on Box: 30 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Metcon

Slap Happy (AMRAP – Rounds and Reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
• Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs