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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

1 Minute

Easy Row

Glute Bridges + Air Squats

Moderate Row

Right Leg Glute Bridge + Air Squats

Faster Row

Left Leg Glute Bridge + Air Squats

*30 seconds for glute bridge, 30 seconds for air squats

Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Pausing Back Squats

5 Strict Press & Reach

5 Romanian Deadlifts

5 Pausing Front Squats

Mobility

Pigeon Pose: 30 Seconds Each Side

Back Squat Hold: 1 Minute Hold

Weightlifting

Back Squat (3 x 6)

• 3 working sets of 6 today

• Athletes have the choice of building or staying at the same weight across

• Take 3-4 warmup before you get to your first working set

Metcon Prep

ROW

Movement Prep

20 Seconds Moderate Row

Double Unders

Movement Prep

20 Seconds Single Unders

20 Seconds Double Under Practice

PRACTICE ROUND

1 Round

10 Double Unders

10 Air Squats

5 Calorie Row

Metcon

Escape From Wonderland (Time)

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row