CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Medicine Ball Tic Tac Toe:

Tape off the floor or set-up 9 plates to create a tic tac toe board. Split the class into two teams. If you have different color medicine balls, assign each team a color. If not, put a line of tape around 1 teams medicine balls. Each team will line up on the opposite end of the room. At the call of “Go” they will complete a 3/2 calorie bike and 5 medicine ball deadlifts before running down to place their ball on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row and athletes can only move their team’s pieces. There is the option to place boxes or a large mat in front of the board to make it more challenging for those waiting. If you have a big class, you can prepare multiple boards. You can play as many games in a certain amount of time or go best of 3-5-7 series.

Mobility

Chest Stretch on Wall: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Metcon Prep

ROW

Movement Prep

Each Partner:

20 Seconds Moderate

10 Seconds Fast

WALLBALLS

Movement Prep

Each Partner:

5 Front Squat

5 Push Press

Switching In the Air:

7 Wallballs Each

BURPEES

Movement Prep

7 Burpee Floor Drill

3 Fast Burpees

Metcon

Toon Squad (3 Rounds for reps)

Teams of 3

3 Rounds:

4 Minute RowCalories

3 Minute Wallballs (20/14)

2 Minute Burpees
GENERAL

One athlete works at a time in this fast paced team workout

Teams can split up repetitions as they see fit

There is no rest between movements or rounds – the workout last 27 minutes total

It is ok for teams to use multiple medicine balls if using different weights, but keep one row and ball otherwise

Enter your total reps for all 3 rounds and Wodify will calculate total score

WALLBALLS

Choose a wallball weight that you can complete at least 10-15 reps at a time

BURPEES

These are standard burpees, requiring chest to deck and a small clap overhead