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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

AMRAP 7:

Partner 1:

50 Meter Light Kettlebell Farmers Carry (Each Side)

Partner 2:

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

Kettlebell Warmup

Performed With Light Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

Mobility

Kettlebell Lat Smash

Kettlebell Pec Smash

Kettlebell Calf Smash

Metcon Prep

KETTLEBELL SWINGS

Movement Prep

10 Hip Pops

5 Russian Kettlebell Swings

5 Kettlebell Swings

PULL-UPS

Movement Prep

10 Scap Pull-ups

.

15 Second Arch Hold

5 Kip Swings

.

15 Second Hollow Hold

5 Hollow Hip Pops

.

1-3 Strict Pull-ups

.

3 Pull-ups

Movement Substitutions

Reduce Reps

Jumping Pull-ups

Ring Rows

Banded Pull-ups

RUN

Movement Prep

100 Meter Run

PRACTICE ROUNDS

1 Round

100 Meter Run

10 Kettlebell Swings (Light Weight)

5 Pull-ups

Build to Workout Weight

1 Round

100 Meter Run

6 Kettlebell Swings (Light Weight)

3 Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups