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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

Double Under Practice

Down Dog

Easy Row

Double Under Practice

Up Dog

Moderate Row

Double Under Practice

Active Dive-bombers

Faster Row

*Partners Rotating Through 3 Stations


Couch Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon Prep


Movement Prep

30 Seconds Right Hand Spin

30 Seconds Left Hand Spin

30 Seconds Both Hands Spin

30 Second Single Unders

30 Seconds Double Under Practice

Movement Subs

Reduce Reps

45 Seconds of Practice

75 Single Unders (1.5x)


Movement Prep

10 Slow Sit-ups

5 Faster Sit-ups


My Fitness Pals (AMRAP – Reps)

Teams of 3

5 Rounds:

Minute 1: 50 Double Unders

Minute 2: 25 AbMat Sit-ups

Minute 3: Max Calorie Row

Minute 4: Rest

*Score is Total Row Calories

Athletes will rotate through 3 stations in this team workout

At the start of the workout (0:00), athlete 1 will start their double unders

At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders

At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders

Rotate through until all athletes have completed 5 rounds at each station

There is only one score today, and that is total accumulated calories on the row as a team


Choose a rep number or variation that can be completed in 45 seconds or less each round

Options here include:

Reduce Reps

45 Seconds of Practice

75 Single Unders (1.5x)


Just like on the jump rope, choose number that you can complete in around 45 seconds each round


Do not reset the monitor after each round, as total calories is the score