CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 15:00)

30 Seconds

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 Slamballs

Lunge Back with Ball

*Each Partner Goes 3 Times

Mobility

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon Prep

BOX JUMPS

Movement Prep

10 Box Step-ups (Lower Height)

5 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

MED BALL THRUSTER

Movement Prep

5 Front Squats

5 Push Press

.

5 Max Height Push Press Throws (Dip & Drive, No Squat)

Metcon

Meter Maid (Time)

For Time:

200 Meter Run

27 Med Ball Thrusters (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Med Ball Thrusters (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Med Ball Thrusters (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Med Ball Thrusters (20/14)

9 Box Jumps (24/20)

200 Meter Run