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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

1 Minute

200M Run

Easy Row

Slow Squats to Medicine Ball (Butt to Ball)

40 Seconds

200M Run

Moderate Row

Squats with Medicine Ball (Bear Hug Ball)

20 Seconds

100M Run

Faster Row

Jump Squats with Medicine Ball (Bear Hug Ball)

*Start Athletes on Different Stations if Short on Machines


Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Metcon Prep


Movement Prep

5 Slow Front Squats

5 Push Press

5 Thrusters

5 Wallballs


Airplane Mode (Time)

2 Rounds:

1K Run

1k Row

50 Wallballs (20/14)

We expect this 2 round, 3-movement workout to take somewhere in the 18-25 minute range to complete

Choose a wallball weight that allows you to complete at least 30+ unbroken wallballs when fresh

Men throw to a 10-ft. target and Women throw to a 9-ft. target

After Party

Strict Gymnastics


Strict Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups

Directly Into…


Strict Pull-ups

Strict Handstand Push-ups (Floor)

*5 Minute Time Cap on Each