CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 15:00)

30 Seconds

Easy row

Down Dog

Moderate row

Up Dog

Faster row

Musical AbMats

• Place AbMats in center of room

• There should always be one less AbMat than there are people

• When the music is playing, athletes are jogging, skipping, or hopping around the AbMats (hops & skips will warmup for double unders)

• When the music stops, athletes will try to sit on an AbMat

• The athlete who is out will lightly ride a bike for the remainder of the game

• After each round, athletes still in the game will complete 5 AbMat Sit-ups

• Last person left is the winner

Metcon Prep

ABMAT SIT-UPS

Movement Prep

5 Slow AbMat Sit-ups (Emphasize Breathing Rhythm)

5 AbMat Sit-ups

DOUBLE UNDERS

Movement Prep

20 Seconds Easy Single Unders

20 Seconds Higher Single Unders

EMOM 5-8: 20-30 Seconds of Double Under Practice (Rest Until the Top of the Minute)

Movement Substitutions

Reduce Reps

Practice Times: 90-75-60-45-30 Seconds of Practice

Single Unders: 75-60-45-30-15 Reps

Metcon

Double Header (Time)

Buy-In: 35/25 Calorie Row

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Cash-Out: 35/25 Calorie Row