CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

200 Meter Run

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

Family Fued (AMRAP – Rounds and Reps)

Class Divides Into 2 Even Teams:

AMRAP 25:

Buy-In: 800 Meter Run

50 Meter Front Rack Carry (60/50)

100 Meter Med Ball Run (20/14)

200 Meter Run
GENERAL

• The class will divide in half to create two teams

• You can do this split however you want (guys/girls, assign numbers, etc..)

• The ideal team sizes here are no more than 8 athletes

• If teams are too large (10+) there may be too much rest

• If you have a really large class, feel free to create more than 2 teams

• Each team has only one front rack carry station per gender, but multiple Med Balls for their runs

FLOW

• The workout starts with an 800 meter run buy-in so there isn’t a long line of athletes waiting around for front rack carries

• This is the only time that long run will happen

• The first athlete back for each team will be the first athlete to start the front rack carries

• Once one athlete finishes the Front rack carry, they move directly to the Med ball Run, and then directly to the unweighted run with no rest between

• The only rest would be waiting for the front rack carries to become available

• Once that opens up, the next athlete may begin

• The front rack carry is the only station that can’t have multiple athletes moving on it