CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Team Relay:

AMRAP 7:

15 Plate Hops

25′ Plate Overhead Walking Lunge (Out)

5 Burpees to Plate

25′ Plate Overhead Walking Lunge (Back)

Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.

Mobility

Kettlebell Calf Smash:

1 Minute Each Side

Metcon Prep

KETTLEBELL SWING

Movement Prep

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 Kettlebell Swings

DOUBLE UNDERS

Movement Prep

30 Seconds Slow Wrist Rotations

30 Seconds Single Unders

20 Seconds Faster Wrist Rotations

20 Seconds Double Under Practice

Movement Subs

Reduce Reps

60 Single Unders

1 Minute of Practice

RUN

Movement Prep

20 Seconds Arm Swing in Place

100 Meter Run

Metcon

Road trip (Time)

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders
GENERAL

Going a little bit longer today on this 5 round triplet workout

Looking for “Road Trip” to take around 20-25 minutes to complete (1 Rounds Every 4-5 Minutes)

KETTLEBELL SWINGS

Let’s go a little bit heavier with the kettlebell swing today

This should be a weight that you can complete within 2 sets each round

JUMP ROPE

Choose a variation on the rope that allows you to complete the alloted reps in under 1 minute

RUN

If unable to run, complete one of the following:

500 Meter Row