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CrossFit Tucker – CrossFit

WOD Brief and Warmup

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Easy Row

Squat to Medicine Ball

Moderate Row

Ground to Overhead with Medicine Ball

Faster Row

Squats with Medicine Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell

Mobility

(12:00 – 15:00)

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Metcon

Eighteen Wheeler (AMRAP – Rounds and Reps)

AMRAP 18:

12/9 Calorie Row

15 Slam Balls(20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar