CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 15:00)

Run Warmup

400 Meter Run

60 Seconds

Spiderman Push-Backs

Chest Stretch

40 Seconds

Push-up to Down Dog

Front Rack Stretch

20 Seconds

Mountain Climbers

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (INCLUDED IN GROUP WARMUP)

Chest Stretch: 1 Minute

Front Rack Stretch: 40 Seconds

Wrist Stretch: 20 Seconds

Metcon Prep

RUN

Movement Prep

100 Meter Run

BURPEES

Movement Prep

3 Burpees

POWER CLEANS

Movement Prep

5 “No Feet” Hang Power Cleans

5 “No Feet” Power Cleans

Build to Lighter Weight

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run