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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

AMRAP 1:

Easy Row

AMRAP 1:

Active Spidermans + Hamstring Stretch

AMRAP 1:

Single Unders

4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:

Right Leg Single Unders

2 Frog Hop Penalty For Every Trip

AMRAP 1:

Left Leg Single Unders

1 Burpee Penalty For Every Trip

Dumbbell Warmup

Each Side, Completed With 1 Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Front Squats

5 Strict Press & Reach

Metcon Prep

ROW

Movement Prep

20 Seconds @ 24 Strokes Per Minute

20 Seconds @ 26 Strokes Per Minute

20 Seconds @ 28 Strokes Per Minute

DOUBLE UNDERS

Movement Prep

20 Seconds High Single Under Practice

40 Seconds Double Under Practice

LATERAL DUMBBELL BURPEES

Movement Prep

Establish Bottom Position

2 Lateral Dumbbell Burpees

DUMBBELL SNATCHES

Movement Prep

Each Arm With Lighter Weight:

3 Push Press

3 Jump Shrugs

3 High Pulls

3 Muscle Snatches

Build to Workout Weight

3 Push Press (Each Arm)

3 Jump Shrugs (Each Arm)

3 Muscle Snatches (Each Arm)

6 Alternating Dumbbell Snatches

Metcon

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
• Completing two simple three-round couplets with no rest between

• Athletes will complete all three rounds of the row and rope before moving onto the dumbbell snatches and lateral dumbbell burpees