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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

Metcon Prep

ROW

Movement Prep

30 Seconds Just Legs

30 Seconds Full Stroke

SHUTTLE RUNS

Movement Prep

5 Slow Shuttle Runs

5 Faster Shuttle Runs

TOES TO BAR

5 Scap Pull-ups

5 Knee Ups

5 Toes To Bar

Substitution

Knee Ups

Dragonflies

30 Sit ups

Metcon

Tri Sprint Intervals V2 (AMRAP – Rounds and Reps)

5 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

15 Toes to Bar

Max Calorie Row

Rest 4 Minutes Between Rounds