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Announcements

Christmas hours:
December 24th: 5am, 6am, 930am and 12pm
December 25th: No classes
December 26th: 12pm, 530pm, and 630pm

New Years hours:
December 31st: 5am, 6am, 930am and 12pm
New Years: No classes
January 2nd: 12pm, 530pm and 630pm

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

Movement Prep

BACK SQUATS

5 Pausing back Squats (3 Seconds in Bottom)

5 Back Squats

Spend a few minutes to get to starting weight

Weightlifting

Back Squat (5-5-5)

BACK SQUATS

We have the option to stay at the same challenging weight across here or increase loading with each set

Athletes should take 3-5 warmup sets before beginning their first working set of the day

“BALLROOM”

Today’s metcon includes two ball movements: The Slam Ball and the Wallball

Choose a weight for each that you could complete the opening set of 27 unbroken when fresh

Metcon

Ballroom (Time)

27-21-15-9:

Slam Balls (30/20)

Wallballs (20/14)