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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 13:00)

Partner Fish Game Relay

2 Rounds:

Partner 1: Fish Game

Partner 2: 100 Meter Run + 10 Air Squats

Mobility

Calf Stretch on Post: 45 Seconds Each Side

Metcon Prep

ROW

Movement Prep

20 Seconds Just Legs

20 Seconds Legs & Hips

20 Seconds Legs, Hips, & Arms

RUN

Movement Prep

100M Run

Metcon

Mano y Mano (Calories)

Class Divides Into 2 Teams:

3 Rounds:

Team 1: Row Calories (Team Score)

Team 2: 400 Meter Farmers Carry (53’s/35’s)
• Split class into two even teams

• The scored portion today is each teams calories on the rower

• Score is total calories at the end of the 3 rounds

• You can go all guys/girls teams or line the class up by height and count of team 1, team 2 down the line

• There should be 1 rower for every 3 athletes on the team

• For example, teams of 12 will have 4 rowers