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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

100M Run

1 Minute

Easy Single Unders

Easy Row

100M Run

45 Seconds

Quick Single Unders

Moderate Row

100M Run

30 Seconds

High Single Unders

Faster Row

Mobility

Pigeon Pose: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon Prep

DOUBLE UNDERS

Movement Prep

20 Seconds High Jumps (No Rope)

20 Seconds High Single Unders

20 Seconds High Double Under Practice

Movement Subs

Reduce Reps

250 Single Unders

3 Minute Time Cap

ROW

Movement Prep

40 Seconds of “Force Curve” Rowing

Metcon

Fuller Circle (Time)

For Time:

800M Run

125 Double Unders

2k Row

125 Double Unders

800M Run
GENERAL

Reaching on the longer side today, with previous times in the 16-30 minute range

DOUBLE UNDERS

Choose a variation or rep number on the rope that takes under 3 minutes to complete

Below are some options for the rope:

Reduce Reps

250 Single Unders

3 Minute Time Cap