CrossFit Tucker – CrossFit

General

• In this team of three workout, one athlete works at a time

• For time or a 25 minute cap, whichever comes first

• If you hit the cap, add 1 second for every rep not completed

WOD Brief and Warmup

(0:00 – 12:00)

1 Round

30 Seconds Each:

Jumping Jacks

Active Samson

Push-up to Down Dog

Arms Overhead Air Squats

2 Rounds:

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC V-Ups

Barbell Warmup

5 Elbow Rotations

5 Strict Press & Reach

5 Pausing Front Squats

5 Push Press & Reach

Metcon Prep

Thrusters: Build to workout weight.

1 Round

3 Calorie Row

3 Toes to Bar

3 Box Jump Overs

3 Thrusters (Opening Weight)

Each partner. Roll through waterfall style.

Metcon

Gut Check (Time)

Teams of 3

For Time (25 Minute Cap):

200/140 Calorie Row

Directly Into…

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (95/65)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (115/80)

50 Toes to Bar

50 Box Jump Overs (24″/20″)

50 Thrusters (135/95)