CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Spidermans

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Push Press

Inchworm to Push-up

Slam Ball Slams

Partner Game / Mobility

Fish Game: 2 Minutes Each Partner

The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. While one partner is rowing for two minutes, the other can complete 1 minute of Pigeon Pose + Lat Reach on each side (See Mobility For Video).

Partner Medicine Ball Twists: 1 Minute Each Side

Click Here For Video Demo

Metcon Prep

WALLBALLS

Movement Prep

Establish Distance Away

5 Front Squats

5 Push Press

5 Wallballs

KETTLEBELL SWINGS

Movement Prep

With Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings (Swing Method)

5 Kettlebell Swings (Snatch Method)

Build to Workout Weight

5 Kettlebell Swings

Metcon

BFF 2 (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Slam Ball Over Shoulder (30/20)