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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Slow Burpees (Increase Pace 2nd Round)

Inchworm to Push-up

Metcon

Tri Sprint Intervals (5 Rounds for reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20 Burpees

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds
With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

In the 4-minute windows, you’ll complete the listed number of calories on the rower, then burpees , before moving on to the scored station, the 10 meter shuttle runs

After Party

Gymnastics Skills

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining