CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 15:00)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: 8 Burpees + 8 Air Squats

401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats

801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Metcon Prep

Kettlebell Swing Movement Prep

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

10 Russian Kettlebell Swing

5 Kettlebell Swings

Build to Workout Weight

5 Kettlebell Swings

Row Movement Prep

20 Seconds Just Legs

20 Seconds Just Hips

20 Seconds Full Stroke

Med Ball Thruster

5 Front Squats

5 Push Press

5 Med Ball Thrusters

Metcon

BFF (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Med Ball Thruster (20/14)

Partners Switch After Full Rounds
• One partner working at a time

• Teammates will switch after completing full rounds

• Flow of Workout:

o Athlete 1 Completes Round of 3

o Athlete 2 Completes Round of 3

o Athlete 1 Completes Round of 6

o Athlete 1 Completes Round of 6