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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Line Drills

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

Mobility

Child’s Pose on Kettlebell: 1 Minute

Chest Stretch: 30 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon Prep

RUN

Movement Prep

20 Second Light Hops in Place

15 Seconds Light Hops Forward

100 Meter Run

PUSH-UPS

Movement Prep

Establish Bottom Position

5 Pausing Push-ups (Pause 2 Seconds in Bottom Position)

5 Push-ups

Movement Subs

Reduce Reps

Push-ups to Box or Bench

KETTLEBELL SWINGS

Movement Prep

With Lighter Kettlebell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

7 Kettlebell Swings

Metcon

Relentless (Time)

5 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

15 Push-ups
GENERAL

Looking for this 5 round workout to take somewhere in the range of 18-25 minutes to complete

KETTLEBELL SWINGS

Athletes can choose a kettlebell weight that they won’t break more than once on each set

PUSH-UPS

Athletes can choose a push-up variation that can they can complete in 1-3 sets within the workout

The minimum number we want to do on each set is 5 reps

They can reduce the number or elevate to a box/bench as needed

RUN

If unable to run, complete one of the following:

500 Meter Row