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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

40 Seconds

Easy Row

Single Unders

Push up to Down Dog

30 Seconds

Moderate Row

Quick Single Unders

Squat Thrust

20 Seconds

Faster Row

High Single Unders

Burpees

Mobility

Pigeon Pose: 45 Seconds Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds High Single Unders

40 Seconds Double Under Practice

Movement Subs

Reduce Reps

Max Reps in 2:30

200 Single Unders

Metcon

Full Circle (Time)

For Time:

1500 Meter Row

100 Double Unders

25 Burpees

100 Double Unders

1500 Meter Row
DESCRIPTION & STIMULUS

GENERAL

This longer chipper workout will likely take around 15-25 minutes to complete

DOUBLE UNDERS

Choose a rep number or variation here that allows for the work to be completed in 2:30 or less

See further down the page for a list of substitutions

MACHINES

Men and Women will complete the same number of calories and meters on both machines

WTW

Weather permitting

Where: Tucker HS Track

When: Wednesday @ 5 am

Warm-up 1 mile

400, 800, 1200, 800, 400 with either a 90″ rest or 400 active recovery.

Cool down 1 mile

After Party

Midline

5 Sets (10 Minutes Total):

:30 Seconds Ring Body Saw Video

:30 Seconds Rest

:30 Seconds Hip Extension Hold Video

:30 Seconds Rest