Select Page

CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

45 Seconds

Running in Place Single Unders

Arm Circles

Spidermans Push-backs

30 Seconds

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds

Running in Place Single Unders

Arms Up and Down

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon Prep

DOUBLE UNDER

Movement Prep

20 Seconds Hops (No Rope)

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

90 Seconds of Practice

120 Single Unders

PUSH PRESS

Movement Prep

5 Strict Press

5 Dip & Holds

5 Push Press

Weightlifting

Push Press (3-3-3-3-3-3)

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)