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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

Warmup Run

400 Meter Easy Run

30 Seconds

Easy Row

Active Spidermans Video

Moderate Row

Mountain Climbers

Faster Row



Sea Horse (Time)

3 Rounds:

600 Meter Run

800 Meter Row

400 Meter Run

20 Burpees

We move from a big weightlifting focus yesterday to a big machine and bodyweight cardio focus today

This 3 round workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

We’ll allot 45 minutes for this workout, which includes a potential 4-minute stagger if you’re short on bikes or rowers

With the longer workout, we’ll touch on our teaching points for the simple movements as a part of the group warmup today to streamline things